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WOD ARCHIVE

  • 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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  • 11/26/2012 WOD

    By admin | In WOD | on November 26, 2012

    Monday 11/26/2012 Strength: 5-3-1+ Front Squat @ 75%, 85%, 95% 30 seconds to lift 90 seconds to rest Rest 10 Minutes (warm up for SP) 5-3-1+ Shoulder Press @ 75%, 85%, 95% 30 seconds to lift 90 seconds to rest Last set on both lifts till failure. WOD: 3 Rounds for Time (10 Minute cap) […]

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  • 11/23/2012 WOD

    By admin | In WOD | on November 23, 2012

    Friday 11/23/2012 Strength: 3 x 2 Snatch @ 80%30 seconds to lift1 minute rest10 minutes rest (warm up for Back Squat) 3 x 3 Back Squat @70%, 80%, 90%30 seconds to lift90 secods restWOD: AMRAP 10 Minutes8 Ring Dips20 Deadlift, 185/135Run 200m

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