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Eric Pull ups

April 15, 2014 by  

WOD 4/16/14

April 15, 2014 by  

  • In Teams of 2:  AMRAP 25 mins:
  • 200m Run
  • Max Rep Pull ups
  • P1 runs, P2 does Pull ups.  If need to rest from pull ups must hold plank until running partner returns and then switch roles.

Czr Press

April 14, 2014 by  

WOD 4/15/14

April 14, 2014 by  

  • Push Press 5,4,3,2,1
  • WOD:  5 Rounds-
  • 10x Push ups
  • Driveway Sprint
  • 15x Air Squats
  • Driveway Sprint

Big clean!

April 14, 2014 by  

WOD 4/14/14

April 14, 2014 by  

  • Front Squat 5,4,3,2,1
  • Part 2:  OTM 12
  • 3x Hang Power Clean
  • 2x Power Clean
  • 1x Full Clean

Wallballs

April 11, 2014 by  

WOD 4/12/14

April 11, 2014 by  

  • 50, 40, 30, 20, 10
  • Wallballs, Sit ups
  • 400m Run after each set

Post WOD Massage

April 10, 2014 by  

WOD 4/11/14

April 10, 2014 by  

Friday Fitness Fun!

Kari Burpee

April 9, 2014 by  

WOD 4/10/14

April 9, 2014 by  

  • 3 Rounds:
  • 800m run
  • 20x Burpee
  • 20x TTB
  • 20 sec “L” Sit

Nedda OHS

April 8, 2014 by  

WOD 4/9/14

April 8, 2014 by  

  • OHS 3,3,3,3,3
  • WOD:  3 Rounds-
  • 10x Power Snatch
  • 10x Lateral Barbell Jumps
  • 200m Run
  • 1 rope Climb or Prowler Push

Hollow Rock

April 7, 2014 by  

WOD 4/8/14

April 7, 2014 by  

  • Cash in:  800m Run or Row
  • 6 Rounds:
  • 30x Sit ups
  • 20 sec Plank
  • 10x Hollow Rock
  • Cash out:  800m Run or Row

Brenna Ray Cleans

April 6, 2014 by  

WOD 4/7/14

April 6, 2014 by  

  • Clean and Jerk 2+1
  • WOD:  AMRAP 10 mins:
  • 5x Pull ups
  • 10x Push Ups
  • 15x Squats

WOD 4/5/14

April 4, 2014 by  

  • In teams of 2, 1 working at at time:
  • 4 Rounds:
  • 400m Run
  • 400m Medball Carry
  • 80x Air Squats

Medball Carry

April 4, 2014 by  

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