Monday, January 13th, 2014

Workout of the Day Hang Muscle Snatch 5, 5, 5, 5, 5 then DU Skill Work Double Unders 5 ROUNDS 2 minute Ladder, 30 seconds REST between Rounds 5-10-15-20-25-30…etc **if you mess up in a round, e.g. round 15(reps) you only get to 13 before you fault…you must redo your set of 15 before moving…

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HAPPY BIRTHDAY LISA BLUMHAGEN!!!

Workout of the Day Partner WOD: For Time
 60 wall balls (alternating) 
6 x 100m run relay with ball
 60 ball toss sit ups
 6 x 100m run relay with ball
 60 burpee ball slams (alternating) 
6 x 100m run relay with ball **Compare to Aug 17th** https://highlandstrength.ca/saturday-aug-17th-2013/ Post your Time to the Whiteboard.  

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Wednesday, January 8th, 2014

Workout of the Day SDLHP 5, 5, 5, 5, 5 then “Mary” As many rounds as possible in 20 min: 5 Handstand push-ups 10 Pistols (1-legged squats) 15 Pull-ups LEVEL 1 Push Ups (negatives) Ring support pistols/squats Ring rows   LEVEL 2 banded handstands/ab mats rig support/ring support pistols bands/ring rows   LEVEL 3 Rx’d…

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Tuesday, January 7th, 2014

Workout of the Day Weighted Pull Ups 1RM Weighted Ring Dips 1RM Weighted Muscle Up 1RM then 3min 10 squats 5 push ups 1min rest 3min 10 sit ups 5 ball slams 1min rest 3min 10 OH lunges 5 plate thruster LEVEL 1 10#/4# 25#/15#   LEVEL 2 15#/10# ball 35#/25#   LEVEL 3 20#/15#…

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Monday, January 6th, 2014

Workout of the Day Back Squat Find your 3 rep max. 3, 3, 3, 3, 3, 3 then Complete For Time:
 25 DU’s
 21 Deadlifts (225#, 155#)
 21 Burpee Box Jumps
 50 DU’s
 15 Deadlifts
 15 Burpee Box Jumps
 75 DU’s
 9 Deadlifts
 9 Burpee Box Jumps 100 DU’s **Compare to Aug 14th** https://highlandstrength.ca/wednesday-aug-14th-2013/  …

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Saturday, January 4th, 2014

Workout of the Day Team WOD: Score is total wall balls and box jumps for each person. 5 Rounds of In 1 minute 5 Burpees then Max Rep Wall Balls (20/14) in whatever time is left in minute 2 minute rest then 5 Rounds of In 1 minute 5 Kettlebell Swing (1.5/1) then Max Rep…

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