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WOD 10/20/14

October 19, 2014 by  

  • Back Squat 3,3,3,3,3
  • WOD:
  • 3 ROUNDS-
  • 400m Run
  • 15x Jumping Back Squats
  • 5x Wall Walks or 30 HS “Steps”

Back Squat

October 19, 2014 by  

HSPU

October 18, 2014 by  

WOD 10/19/14

October 18, 2014 by  

  • AMRAP 5 mins:
  • 2x HSPU
  • 3x Burpee
  • REST 2 MINS
  • AMRAP 10 mins:
  • 12x KBS
  • 10x TTB

OHS

October 17, 2014 by  

WOD 10/18/14

October 17, 2014 by  

  • Nancy
  • 5 Rounds-
  • 400m Run
  • 15x OHS (95/65)

Pink Ribbon

October 16, 2014 by  

Deadlift

October 15, 2014 by  

WOD 10/16/14

October 15, 2014 by  

  • Deadlift 5×5
  • WOD:  2 Rounds-
  • 800m Run
  • 30x Medball Cleans

Back Squat

October 14, 2014 by  

WOD 10/15/14

October 14, 2014 by  

  • Back Squat 5×5
  • WOD:
  • 400m Run or 500m Row
  • 12,9,6,3
  • Thrusters, CTB Pull ups
  • 400m Run or 500m Row

Jerk

October 13, 2014 by  

WOD 10/14/14

October 13, 2014 by  

  • Jerk 5×5
  • WOD:  5 ROUNDS-
  • 5x Clean and Jerk (135/95)
  • 25x Double Unders

WOD 10/13/14

October 12, 2014 by  

  • 50 WB/ 25 Medball sit ups
  • 40 WB/ 20 Medball sit ups
  • 30 WB/ 15 Medball sit ups
  • 20 WB/10 Medball sit ups
  • 10 WB/ 5 Medball sit ups

Wallballs

October 12, 2014 by  

WOD 10/12/14

October 11, 2014 by  

  • Complete in teams of 2, 1 working at a time:
  • 30x Box Jump overs
  • 50x Power Snatch
  • 1200m Run or Row
  • 50x Power Snatch
  • 30x Box Jump Overs

Box Jump

October 11, 2014 by  

WOD 10/11/14

October 10, 2014 by  

  • 2 min plank
  • 3x [200m Overhead Plate Carry, 400m run]
  • 2 mins plank

Plank

October 10, 2014 by  

Photo Bomber

October 9, 2014 by  

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