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This program is designed for athletes that have already made it through an introductory program and are ready for the next level.

Push yourself, but never get outside yourself. Be consistent. Make sure that you're trying to attain the posted weights, but understand that these are goals. If you're not able to complete the exercise safely, DECREASE the load. Stay safe. Please post any questions or comments. From here, it's possible.


"Strength & Skill Practice" is to be done at a control pace. Practice form and executing the set with perfect form for the prescribed number of reps. Scale the weights to your own ability level but push yourself. Rest as long as needed to recover between sets.

"Conditioning" is usually done for time. This is not an excuse to let your form diminish. For exercises involving weight and goal or prescribed weight will be provided, but scale back the weight based on your own personal ability level.

"Endurance" are cardiovascular routines designed to work on specific cardiovascular skills. These should be performed with as much intensity as possible (all out efforts).

Saturday 2-14-15

Partner WOD (Happy Valentines Day) "Fifty Shades of Green!?" 

A. 86 reps as a team 
Person A: OHS - 96/65 lbs 
Person B: OH BB static hold - 95/65 lbs 

B. 86 reps as a team 
Person A: hang power clean + jerk - 95/65 lbs 
Person B: front rack hold - 95/65 lbs 

C. 106 reps as a team 
Person A: box jumps - 24/20 
Person B: hold BB at the top of a Deadlift - 250/165 lbs 

D. 127 reps as a team 
Person A: wall ball 
Person B: hang from pull-up bar 

E. 3 rounds each 
Person A: Run 200 meters 
Person B: plank hold
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