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WOD 5/3/12

May 2, 2012 by  
Filed under Workouts

Back Squat 3×3 Then 4 Rounds of: 10x Power Clean 50 Double Unders

WOD 4/23/12

April 22, 2012 by  
Filed under Workouts

Back Squat–3 sets of 5 Then: 50 Double Unders/5 Clean and Jerk 40 Du/4 C&J 30 Du/3 C&J 20 DU/2 C&J 10 DU/1 C&J

WOD 4/11/12

April 10, 2012 by  
Filed under Workouts

Back Squat 1,1,1,1,1,1,1 3 Rounds of: 20 Overhead Walking Lunges (45/25) 15 GHD sit ups or 30 Abmat Situps 10 Dips 200m Run

WOD 4/2/12

April 1, 2012 by  
Filed under Workouts

Back Squat 5 sets of 3 Then: 400m Run 21 Thrusters/42 Double Unders 15 Thrusters/30 Double Unders 9 Thrusters/18 Double Unders 400m Run

WOD 3/28/12

March 27, 2012 by  
Filed under Workouts

Back Squat 5×5 Then- 1 Round of: 800m 30 Box Jumps 2 Rope Climbs 500m Row

WOD 2/8/12

February 7, 2012 by  
Filed under Workouts

3,6,9,12,15 Back Squat (135/95) Push Ups 200m Run after each set

WOD 12/19/11

December 18, 2011 by  
Filed under Workouts

“Broomstick Mile” 25 Back Squats 25 Front Squats 25 OHS 400m 25 Shoulder Presses 25 Push Presses 25 Push Jerks 400m 25 Deadlifts 50 Squat Cleans 400m 50 Snatches 400m

WOD 11/28/11

November 27, 2011 by  
Filed under Workouts

1 Round of Cindy/ 100m Run 2 Rounds of Cindy/ 200m run 3 Rounds of Cindy/ 300m Run then: 5×5 Back Squat (80%)

WOD 10/13/11

October 12, 2011 by  
Filed under Workouts

4 rounds: 15 Wallballs 200m run then:  5×5 Back squat

WOD 9/22/11

September 21, 2011 by  
Filed under Workouts

5×5 Back Squat 5×5 Shoulder Press Optional cash out:  Tabata row

WOD 9/13/11

September 12, 2011 by  
Filed under Workouts

21-15-9 KBS and TTB Then-  5, 4,3,2,1 Back Squat

WOD 8/30/11

August 29, 2011 by  
Filed under Workouts

2 Rounds: 1 min max row 1 min max box jumps 1 min max double unders 1 min max sit-ups 1 min max pull-ups Then:  5sets of- 3x Back Squat  

WOD 8/9/11

August 8, 2011 by  
Filed under Workouts

AMRAP 12 Minutes: 10 Box Jumps 20 Sit ups 30 Double Unders Then:  5×5 Back Squat

WOD 7/13/11

July 13, 2011 by  
Filed under Workouts

AMRAP 20 minutes: 15 Back Squat (BW) 20 Burpees

WOD 6/27/11

June 26, 2011 by  
Filed under Workouts

3 Rounds: 20 KBS 10 Push ups 400m Then:  5X5 Back squat  

WOD 6/20/11

June 19, 2011 by  
Filed under Workouts

5 Sets of:  3x Back squat Then, 4 Rounds of: 15 SDHP 20 Double Unders  

WOD 6/1/11

May 31, 2011 by  
Filed under Workouts

Cash in:  Block Loop 10,9,8…1 Back Squat TTB Push ups Cash out:  200m Run

WOD 5/21/11

May 20, 2011 by  
Filed under Workouts

Block Loop Then:  5 Rounds of 10 Back Squats 10 KBS 10 Burpees

WOD 5/12/11

May 11, 2011 by  
Filed under Workouts

5 X 5 Back Squats Then:  5 Rounds of: 20 Plate Lunges 40 Double Unders

WOD 4/5/11

April 4, 2011 by  
Filed under Workouts

5 sets: 3 Back Squats 10 TTB Then:  3 rounds of: 20 Box Jumps 200m

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