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WOD 9/14/14

September 13, 2014 by  

  • Part 1:
  • AMRAP 8 minutes:
  • 3x Hang Power Clean
  • 4x Hang Squat Clean
  • 5x Front Squat
  • Part 2:
  • AMRAP 4 minutes:
  • 5 Wallballs
  • 5 Push ups

WOD 9/13/14

September 12, 2014 by  

  • AMRAP 10 Minutes:
  • 3x Power Snatch
  • 4x Hang Power Snatch
  • 5x OHS
  • Driveway Sprint

WOD 9/11/14

September 10, 2014 by  

  • Back Squat 3,3,3,3,3
  • WOD:
  • 30 Calorie Row
  • 30x Bar Facing Burpees
  • 30x Hang Power Clean

WOD 9/10/14

September 9, 2014 by  

  • 800m Run
  • 30x Box Jump
  • 2x Muscle Up
  • 400m Run
  • 20x Box Jump
  • 4x Muscle Up
  • 400m Run
  • 10x Box Jump
  • 6x Muscle Up
  • 800m Run

WOD 9/9/14

September 8, 2014 by  

  • Push Press 3,3,3,3,3
  • WOD:  3 ROUNDS-
  • 400m Run
  • 10x TTB
  • 10x Clean and Jerk

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

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