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Back Squat

July 23, 2014 by  

WOD 7/24/14

July 23, 2014 by  

  • Back Squat 3,3,3,2,2,1
  • WOD:  AMRAP  20 (teams of 2)
  • 50x Wallballs
  • 40x KBS
  • 400m Run

Pull ups

July 22, 2014 by  

WOD 7/23/14

July 22, 2014 by  

  • 800m Run
  • 3x [10x Pull ups, 10x TTB, 10x Push Ups]
  • 400m Run
  • 3x [10x Pull ups, 10x TTB, 10x Push Ups]
  • 800m Run

Deadlift

July 21, 2014 by  

WOD 7/22/14

July 21, 2014 by  

  • Deadlift 3,3,3,2,2,1
  • WOD:  AMRAP 12 minutes-
  • 3x Hang Power Clean
  • 6x Dips
  • 9x Box Jumps
  • 27x DU

Handstand

July 20, 2014 by  

WOD 7/21/14

July 20, 2014 by  

  • Jerk 3,3,3,2,2,1
  • WOD:
  • 3 minutes accumulated HS Hold
  • 100 Air Squats
  • 50 Handstand Walk Steps
  • 100 Air Squats
  • 30x HSPU

Group Resting

July 19, 2014 by  

WOD 7/20/14

July 19, 2014 by  

REST

Plate Carry

July 18, 2014 by  

WOD 7/19/14

July 18, 2014 by  

  • In Teams of 3, (2 working at a time)complete the following:
  • Part 1:
  • 1 Mile Sled Pull
  • 35# Overhead Plate Carry
  • Part 2:
  • 15 Minute Max Calorie Row
  • Plank
  • 8AM CLASS ONLY TODAY

Watching Mom

July 17, 2014 by  

WOD 7/18/14

July 17, 2014 by  

Friday Fitness Fun!

WOD 7/17/14

July 16, 2014 by  

  • 15 Rounds:
  • 6x Wallballs
  • 4x HSPU
  • 2x Power Clean

Handstand

July 16, 2014 by  

KBS

July 15, 2014 by  

WOD 7/16/14

July 15, 2014 by  

  • Deadlift 3,3,3,3,3
  • WOD:  AMRAP 10 mins-
  • 5x KBS/10x DU
  • 10x KBS/20x DU
  • 15x KBS/ 30x DU
  • Continue climbing as high as possible.

Front Rack

July 14, 2014 by  

WOD 7/15/14

July 14, 2014 by  

  • Jerk 3,3,3,3,3
  • WOD:  AMRAP 15 mins-
  • 5x Push Press
  • 10x Jumping Alternating Lunges
  • 15x Sit ups

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