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WODs

  • 09/24/2013 WOD

    By admin | In WOD | on September 23, 2013

    Tuesday 09/24/2013 WOD: 10 Min AMRAP 10 Box Jumps 24/20 5 Ring Dips 25m Lunges 1 min transition time 10 min AMRAP 10 Sec L Sit (total time) 5 HSPU 25M Sled Push/Pull 90/45(load)(12.5 each direction) 1 Min transition time 10 min amrap 10 Kb swings 55/30 5 Pullups 25M bear crawl One running WOD […]

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  • 09/23/2013 WOD

    By admin | In WOD | on September 22, 2013

    Monday 09/23/2013 Warm Up: EMOM X 8 Even = 3 x squat therapy Odd = 20 sec Couch Stretch Strength: 6×2 @ 75% Snatch OTM WOD: AMRAP 8 MIN 7 P.Snatch 95/65 7 Burpees Jump to 45# plate

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  • 09/20/2013 WOD

    By admin | In WOD | on September 20, 2013

    Friday 09/20/2013 Warm Up: EMOM X 12 MINUTES EVEN- 3 reps Squat Therapy ODD-20 double unders Strength: 8×2 HBBS @75% Lift every 90 seconds WOD: “Diane” 21-15-9 Deadlift 225/155 HSPU Must scale to <5 minutes

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  • 09/19/2013 WOD

    By admin | In WOD | on September 19, 2013

    Thursday 09/19/2013 Strength: 3 x 20 Meter yolk carries. Heavy but constant WOD: 200 Meter med ball run 20/14 50 Sit-ups 25 Pullups 200 Meter med ball run 40 Sit-ups 20 Pullups 200 Meter med ball run 30 Sit-ups 15 Pullups 200 Meter med ball run 20 Sit-ups 10 Pullups 200 Meter med ball run 10 Sit-ups 5 Pullups […]

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  • 09/18/2013 WOD

    By admin | In WOD | on September 17, 2013

    Wednesday 09/18/2013 Warm up: 6 minutes Even- 30 sec squat hold Odd- 7 superman/banana Strength: 15 minutes to find 1rm Snatch 3 x 1 @ 85% of above WOD: 20 min Cap Nancy 5 rounds 400m run 15 overhead squats (95/65) Scale as needed to finish 5 rounds under cap

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