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WODs

  • 08/08/2013 WOD

    By admin | In WOD | on August 7, 2013

    Thursday 08/08/2013 Gymnastics 5 x ME Pull Ups WOD AMRAP 7 Minutes 5 KB Goblet Squats, 70/55 5 KB SDLHP, 70/55 5 KB Swings, 70/55 5 KB Snatch, 70/55 Rest 5 Minutes 7 Minute Cap: 4 rounds of 6 Deadlifts, 225/155 6 Pull Ups with remaining time max calorie row Score is total calroies

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  • 08/07/2013 WOD

    By admin | In WOD | on August 7, 2013

    Wednesday 08/07/2013 WOD: “Filthy Fifty” 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders

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  • 08/06/2013 WOD

    By admin | In WOD | on August 5, 2013

    Tuesday 08/06/2013 Olympic: 7 minutes to warm up C&J 10 min to work up to a near maximal Clean & Jerk. Only 5 attempts allowed. Rest as needed between attempts. EMOM 5 minutes 1 Clean & Jerk @ 85-90% of Day’s Max WOD: (20 min cap) For time: Five Rounds 5 Pull-ups 10 HR Push […]

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  • 08/02/2013 WOD

    By admin | In WOD | on August 2, 2013

    Friday 08/02/2013 Olympic: EMOM 7 Minutes @ 75% 1RM 1 Clean 1 Hang Clean 1 Jerk Strength: 4 x 3 Deadlift @ 75% 1RM WOD: For Time: 10 Burpees 20 Lateral Hurdle Jumps, 24/16 30 HR Push Ups 100 Mountain Climbers, 50 each leg 30 HR Push Ups 20 Lateral Hurdle Jumps, 24/16 10 Burpees […]

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  • 08/01/2013 WOD

    By admin | In WOD | on July 31, 2013

    Thursday 08/01/2013 Gymnastics: 5 x 5 Pull Ups WOD: AMRAP 10 Minutes 5 Power Snatch, 135/95 20 Double Unders 5 Thrusters, 135/95 20 Double Unders Rest 6 Minutes For Time: 21-15-9 Wallballs, 20/14 Box Jumps, 30/24 GHD Sit Ups  

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