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Month: August 2015

OBCF WoD 09.01.2015

By: Von Ralls 0

Strength A. Strict Press 3x3 B. Snatch Complex – W2H Set of: Hang Snatch+Snatch+OHS Conditioning "Ham Porter" 20min AMRAP 20 Wall Balls 20/14 10 TTB 5 OHS 135/95
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2015 08 31

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OBCF WoD 08.31.2015

By: Von Ralls 0

Strength A. Back Squat 8x4A @ 75-85% of 1RM Conditioning "Wendy" For time: 3 Rounds 5 HPC 115/80 5 Burpees Rest 2min 2 Rounds 5 Power Cleans 5 Burpees Rest 1min 1 Round 15 Clean and Jerks 15 Burpees
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2015 08 30

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OBCF WoD 08.28.2015

By: Von Ralls 0

Strength A. 10min of Handstand Walk or HSPU Practice B. 2min Max Reps Double Unders Rest 2min 2min Max Reps Double Unders *****record total reps from both rounds Conditioning "Love Boat Captain" 21-15-9-6-3 Thrusters 95/65 Box Jumps 24/20
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2015 08 27

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OBCF WoD 08.27.2015

By: Von Ralls 0

Strength A. Back Squats 6x6A @ 70-75% of 1RM B. EMOMx8 : 8 Unbroken Pull Ups Conditioning "Rearviewmirror" EMOM FALAP 3 Deadlifts 115/80 2 Power Cleans 1 Jerk ****record number of rounds completed. When prescribed reps can not be completed in one minute the athlete is finished.
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2015 08 26

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OBCF WoD 08.26.2015

By: Von Ralls 0

Strength A. Push Press 5x5A B. EMOMx8 1st min-30sec L-sit 2nd min-30sec FLR Conditioning "Corduroy" 3RFT 10 Front Squats 155/105 from Ground 10 Burpee Over Bar 30 Double Unders
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2015 08 25

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OBCF WoD 08.25.2015

By: Von Ralls 0

Strength A. Snatch Grip Deadlift 5x5 @ 75% of 1RM B. EMOMx10 : 1 Power Snatch @ 80% 1RM Conditioning "MFC" 10min AMRAP 10 OHS 95/65 5 Max Effort Broad Jumps
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2015 08 24

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OBCF WoD 08.24.2014

By: Von Ralls 0

Strength Front Squats 5x1 Across @ 90% of 1RM Conditioning "Sometimes" 25min AMRAP 400m Run 25 Goblet Squats 53/35 20 Single Arm KB Snatch (Alt.) 15 KB High Pulls 10 KBS
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2015 08 23

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OBCF WoD 08.21.2015

By: Von Ralls 0

Strength None Conditioning "Mouth" 21/15/9 HSPU Box Jumps 24/20 Rest 10 Minutes "Sloth" 9/15/21 Clusters 95/65 Burpees
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2015 08 20

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OBCF WoD 08.20.2015

By: Von Ralls 0

Strength A. Front Squats 5x5A B. EMOMx7 : 40 Double Unders Conditioning "Mikey" 5min AMRAP Max Reps Wall Ball Shots 20/14
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2015 08 19

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OBCF WoD 08.19.2015

By: Von Ralls 0

Strength Pulling Work 3 Giant Sets 10 Goodmornings 10 Bent Over Rows 10 Ring Rows ****try to increase load from last seession. Conditioning   Metcon "Chunk" 3RFT 400m Run 12 Power Snatch 95/65 21 Pull Ups
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2015 08 18

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