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WOD ARCHIVE

  • 12/03/2012 WOD

    By admin | In WOD | on December 3, 2012

    Monday 12/03/2012 This is a de-load Week!! Strength: EMOM for 7 Minutes 1 Snatch 1 Hang Snatch 2 OHS All @ 50% This should be completed unbroken.   Rest 10 minutes (warm up for BS)   3 x 5 Back Squat @ 40%, 50%, 60% 30 seconds to lift 1 minute rest Last set to […]

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  • 11/30/2012 WOD

    By admin | In WOD | on November 30, 2012

    Friday 11/30/2012 Strength: 5 x 1 Clean & Jerk @ 90% 30 seconds to lift 1 minute rest   10 Minutes rest (warm up DL)   5-3-1 Deadlift @ 75%, 85%, 95% 30 seconds to lift 90 seconds rest Last set to failure   WOD: 8 Minute AMRAP 2 minutes at each station. No rest […]

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  • 11/29/2012 WOD

    By admin | In WOD | on November 29, 2012

    Thursday 11/29/2012 WOD: Filthy Fifty (45 min cap) 50 Box Jump, 2450 Jumping Pull Ups50 KBS, 35Walking Lunge, 50 steps50 Knees?to?Elbow50 Push Press, 4550 Back Extensions50 Wallballs, 2050 Burpees50 Double Unders

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  • 11/28/2012 WOD

    By admin | In WOD | on November 28, 2012

    Wednesday 11/28/2012 Strength: 5 x 1 Snatch @ 90% 30 seconds to lift 1 minute rest 10 minutes rest (warm up BS) 5-3-1 Back Squat @ 75%, 85%, 95% 30 seconds to lift 90 seconds rest Last set to failure   WOD: 8 Minutes to: Run 800m With remaining time Max Effort Pull Ups 8 […]

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  • 11/27/2012 WOD

    By admin | In WOD | on November 26, 2012

    Tuesday 11/27/2012 Skill Work: Knee to Elbow and Toes to Bar {source}<iframe width=”460″ height=”259″ src=”http://www.youtube.com/embed/IJZpz5C1dAA” frameborder=”0″ allowfullscreen></iframe>{/source} HERO WOD: “Nate” AMRAP 20 Minutes 2 Muscle Ups 4 HSPU 8 KBS, 70/55 Compare to 4/24/2012

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