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Super Granddad

December 11, 2014 by  

Ring Row

December 10, 2014 by  

WOD 12/11/14

December 10, 2014 by  

  • Part 1:  8 Rounds-
  • 5-10 Ring Rows
  • rest 20 sec
  • 4-12 Perfect Push ups
  • rest 20 sec
  • Part 2:  12 Rounds-
  • 5x Box Jumps
  • Driveway Sled Pull

Hollow Rocks

December 9, 2014 by  

WOD 12/10/14

December 9, 2014 by  

  • 800m Run
  • 25 Sit ups
  • 200m Run
  • 25 Hollow Rocks
  • 200m Run
  • 25 Hollow Rocks
  • 200m Run
  • 25 Sit ups
  • 800m Run

KBS

December 8, 2014 by  

WOD 12/9/14

December 8, 2014 by  

  • Front Rack Walking Lunge 5,5,5 (each leg)
  • WOD:  AMRAP 14 mins-
  • 3x Power Clean
  • 3x KBS
  • 6x TTB

Bench Press

December 7, 2014 by  

WOD 12/8/14

December 7, 2014 by  

  • Bench Press Build up to a 3RM
  • WOD:  6 Rounds (1 min each)
  • 10x Push Press
  • 10x Pull ups
  • max rep WB
  • Rest 1 minute after each round

Group Resting

December 6, 2014 by  

12/07/14

December 6, 2014 by  

Rest- No class

KBS

December 5, 2014 by  

WOD 12/6/14

December 5, 2014 by  

  • AMRAP 30 mins:
  • 400m Run
  • 15x KBS
  • 15x Burpee
  • 15x Thruster

Super Dad

December 4, 2014 by  

Wallballs

December 3, 2014 by  

WOD 12/4/14

December 3, 2014 by  

  • Back Squat 3,3,3,3,3
  • WOD:  AMRAP 12 mins-
  • 5x Power Clean
  • 10x Wallballs
  • 15x Sit ups

Box Jump

December 2, 2014 by  

WOD 12/3/14

December 2, 2014 by  

  • Part 1:
  • OTM 10 mins:
  • 1x Muscle Up
  • Part 2:  AMRAP 8 mins:
  • 15x Box Jumps
  • 12x Push Press
  • 9x TTB or DAC

Snatch

December 1, 2014 by  

WOD 12/2/14

December 1, 2014 by  

  • Part 1:  Build up to a 5RM Front Rack Walking Lunge
  • Part 2:  5 Rounds, 1 min each:
  • 1x Snatch
  • 4x OHS
  • Max DU’s for remainder of the minute
  • Rest 2 mins after each round

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