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Pull ups

August 22, 2014 by  

WOD 8/23/14

August 22, 2014 by  

  • “Fran”
  • 21-15-9
  • Thrusters
  • Pull ups

Hanging Out

August 21, 2014 by  

Deadlift Buddy

August 20, 2014 by  

WOD 8/21/14

August 20, 2014 by  

  • 5 Rounds-
  • 400m Run
  • 15x Deadlift
  • 30x Double Unders

Press

August 19, 2014 by  

WOD 8/20/14

August 19, 2014 by  

  • Press 3,3,3,2,2,1
  • WOD:  Teams of 2, 1 working at a time (barbell remains off ground at all times)
  • 50x Press
  • 50x Box Jump
  • 1000m Run

Running

August 19, 2014 by  

WOD 8/19/14

August 19, 2014 by  

  • 1/2 5K
  • 3 Attempts to accumulate max rep pull-ups
  • 1/25K

Clean

August 17, 2014 by  

WOD 8/18/14

August 17, 2014 by  

  • Front Squat 3,3,3,2,2,1
  • WOD:
  • 21-15-9
  • Squat Clean
  • Burpees

WOD 8/17/14

August 16, 2014 by  

  • Part 1:  OTM 10 minutes-
  • 2x Power Snatch
  • Part 2:  AMRAP 10 mins-
  • 5x Hang Power Snatch
  • Driveway Sprint

Snatch

August 16, 2014 by  

WOD 8/16/14

August 15, 2014 by  

  • 25x KBS/ 25x Box Jumps
  • 400m
  • 20x KBS/ 20x Box Jumps
  • 400m
  • 15x KBS/ 15x Box Jumps
  • 400m
  • 10x KBS/ 10x Box Jumps
  • 400m

KBS collection

August 15, 2014 by  

Front Squat

August 13, 2014 by  

WOD 8/14/14

August 13, 2014 by  

  • Front Squat 3,3,3,3,3
  • WOD:  4 ROUNDS-
  • 50x Double Unders
  • 50x Sit ups

Wallballs

August 12, 2014 by  

WOD 8/13/14

August 12, 2014 by  

  • 2 Rounds:
  • 2 mins max calorie row
  • 2 mins max burpees
  • 2 mins plank
  • 2 mins max wallballs
  • 2 mins rest

Press

August 11, 2014 by  

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