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WOD 9/8/14

September 7, 2014 by  

  • Deadlift 3,3,3,3,3
  • WOD:
  • 21 KBS/7 HSPU
  • 18 KBS/ 6 HSPU
  • 15 KBS/5 HSPU
  • 12 KBS/4 HSPU
  • 9 KBS/3 HSPU
  • 6 KBS/2 HSPU
  • 3 KBS/1 HSPU

WOD 9/7/14

September 7, 2014 by  

  • “Nicole”
  • AMRAP 20 mnutes:
  • 400m Run
  • Max Rep Pull ups

WOD 9/6/14

September 5, 2014 by  

  • 4 Rounds:
  • 400m Run
  • 15x Burpee Box Jump
  • 10x Sumo Deadlift High Pull

WOD 9/4/14

September 3, 2014 by  

  • Back Squat 5×5
  • WOD:
  • 1 minute plank
  • 30x Overhead Plate Step ups/50 Abmat Sit ups
  • 20x OPSU/ 50 Sit ups
  • 10x OPSU/ 50 Sit ups
  • 1 minute plank

WOD 9/3/14

September 2, 2014 by  

  • Push Press 5×5
  • WOD:
  • 10,9,8…1
  • Power Clean
  • Dips
  • Driveway Sprint after each rep set

WOD 9/2/14

September 1, 2014 by  

  • Deadlift 5×5
  • WOD:  5 Rounds-
  • 5x Hang Squat Snatch
  • 10x Barbell Burpees
  • 200m Run

WOD 9/1/14

August 31, 2014 by  

  • Teams of 2, working together on all except lunges:
  • 15x Partner Deadlift
  • 20x KB Pass Thru Lunges
  • 25x High Five Burpees
  • 30x Hanging Hip Touches
  • 200m Barbell Carry
  • 800m Run
  • 200m  Barbell Carry
  • 30x Hanging Hip Touches
  • 25x High Five Burpees
  • 20x KB Pass Thru Lunges
  • 15x Partner Deadlifts

WOD 8/31/14

August 30, 2014 by  

  • Cash in:  7x Wall walk
  • 21-15-9
  • Clusters (squat clean + thruster)
  • HKTE

WOD 8/30/14

August 29, 2014 by  

  • AMRAP 20 minutes:
  • 5x HSPU
  • 10x KBS
  • 15x DU

WOD 8/29/14

August 28, 2014 by  

Friday Fitness Fun

WOD 8/28/14

August 27, 2014 by  

  • 400m Run
  • 21x Unbroken Strict Press
  • 800m Run
  • 18x Unbroken Strict Press
  • 400m Run
  • 15x Unbroken Strict Press
  • ***200m bonus run each “break” during presses

WOD 8/27/14

August 26, 2014 by  

  • 3 Rounds-
  • 800m Run
  • 30x Wallballs
  • 30x Pull ups

WOD 8/26/14

August 25, 2014 by  

  • OTM 20 minutes:
  • Evens- 10x Power Clean
  • Odds-  10x Box Jumps

WOD 8/25/14

August 24, 2014 by  

  • On a 12 minute clock:
  • 1 minute max rep Power Snatch
  • 1 minute sit ups
  • 2 minute max Power Snatch
  • 2 minute sit ups
  • 3 minute max Power Snatch
  • 3 minute sit ups

WOD 8/24/14

August 23, 2014 by  

  • 20x Pistols
  • 30x Medball Cleans
  • 400m Run
  • 40x TTB
  • 400m Run
  • 30x Medball Cleans
  • 20x Pistols

WOD 8/23/14

August 22, 2014 by  

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

WOD 8/21/14

August 20, 2014 by  

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

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

WOD 8/19/14

August 19, 2014 by  

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

WOD 8/18/14

August 17, 2014 by  

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

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