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WOD 6/12/14

June 11, 2014 by  

  • Deadlift 5×5
  • WOD:
  • 100x Double Unders
  • 3x[ 15 Deadlifts, 50 Sit ups]
  • 100x Double Unders

WOD 6/10/14

June 9, 2014 by  

  • 10,9,8,7,6,5,4,3,2,1  KBS
  • 200m Run after Evens
  • 10x TTB after Odds

WOD 6/9/14

June 8, 2014 by  

  • Push Press 5×5
  • WOD:  3 ROUNDS-
  • 20x Power Clean
  • 20x Barbell Push up
  • 400m Run

WOD 6/7/14

June 6, 2014 by  

  • 3 Rounds:
  • 400m run
  • 21 KBS
  • 12 PushUps

WOD 6/5/14

June 4, 2014 by  

  • AMRAP 12 minutes:
  • 2x Power Cleans
  • 2x Clusters
  • 2x Shoulder to Overhead
  • Driveway Sprint

WOD 6/4/14

June 3, 2014 by  

  • 50 Sit ups
  • 3x[ 20 IsoAb to Plank, 10 Hollow Rocks, 10 Back Extensions]
  • 400m Run
  • 3x[ 20 IsoAb to Plank, 10 Hollow Rocks, 10 Back Extensions]
  • 50 Sit ups

WOD 6/3/14

June 2, 2014 by  

  • Part 1:  OTM 10 minutes
  • 1x Hang Power Snatch, 1x Hang Squat Snatch
  • Part 2:  10,9,8,7,6,5,4,3,2,1
  • Power Snatch
  • 200m Run after evens

WOD 6/2/14

June 1, 2014 by  

  • 4 ROUNDS:
  • Block Loop
  • 30x Box Jumps
  • 30x Wallballs

WOD 6/1/14

May 31, 2014 by  

  • Part 1:  OTM 10 mins
  • 1x Power Clean, 1x Hang Power Clean, 1x Hang Squat Clean
  • Part 2:
  • 21-15-9
  • Squat Clean
  • Ring Dips

WOD 5/31/14

May 30, 2014 by  

  • 800m Run
  • 30x Box Jump Burpees
  • 400m Run
  • 30x Box Jump Burpees
  • 800m Run

WOD 5/29/14

May 28, 2014 by  

  • Push Jerk 5,4,3,2,1
  • WOD:  4 ROUNDS-
  • 10x HSPU
  • 20x Skaters
  • 200m Run

WOD 5/28/14

May 27, 2014 by  

  • Deadlift 5,4,3,2,1
  • WOD:
  • 4 Rounds-
  • 50x Double Unders
  • 25x KBS

WOD 5/27/14

May 26, 2014 by  

  • Back Squat 5,4,3,2,1
  • WOD:
  • 1000m Run
  • 50x Overhead Squats
  • 10x Burpees each rest

WOD 5/26/14

May 25, 2014 by  

  • “Abbate”
  • 1 Mile Run
  • 21x Clean and Jerk (155/105)
  • 800m Run
  • 21x Clean and Jerk
  • 1 Mile Run

WOD 5/25/14

May 24, 2014 by  

  • 300m Run
  • 30x Wallballs
  • 15x TTB
  • 30x Front Squat
  • 15x TTB
  • 30x Wallballs
  • 300m Run

WOD 5/24/14

May 23, 2014 by  

  • 400m Run
  • 21-18-15-12-9
  • Thrusters, Pull ups
  • 400m Run

WOD 5/22/14

May 21, 2014 by  

  • Back Squat 3,3,3,3,3
  • WOD:
  • 21x Hang Power Snatch
  • 21x Barbell Burpees
  • 15x OHS
  • 15x Barbell Burpees
  • 9x Squat Snatch
  • 9x Barbell Burpees

WOD 5/21/14

May 20, 2014 by  

  • Cash in:  Tabata Hollow Rocks
  • Then:
  • 200m Run
  • 30 sec rest
  • 400m Run
  • 45 sec rest
  • 600m Run
  • 1 min rest
  • 1000m Run

WOD 5/20/14

May 19, 2014 by  

  • Push Jerk 3,3,3,3,3
  • WOD:  3 ROUNDS:
  • 10x Hang Power Clean & Shoulder to Overhead
  • 200m run

WOD 5/19/14

May 18, 2014 by  

  • Deadlift 3,3,3,3,3
  • WOD:  50,40,30,20,10
  • KBS
  • Sit ups
  • Driveway Farmers Carry after each set

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