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WOD 10/24/12

October 23, 2012 by  
Filed under Workouts

3×3 Back Squat Then: 400m Run 5 Knees to Elbow/5 Wallballs 7 KTE/7 WB 9 KTE/9 WB 11 KTE/11 WB 13 KTE/13 WB Then:  400m run Note ***Burpee Broadjump across room after each pair of movements

WOD 10/15/12

October 14, 2012 by  
Filed under Workouts

3 Sets of 5 Back Squats Then: 400m run 10x Shoulder Press 20x Jumping Squat 8x Shoulder Press 16x Jumping Squat 6x Shoulder Press 12x Jumping Squat 2x Shoulder Press 8x Jumping Squat 2x Shoulder Press 4x Jumping Squat 400m Run

WOD 9/19/12

September 18, 2012 by  
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Back Squat 5,4,3,2,1 Then AMRAP 12 minutes: 15 Wallballs 200m Run

WOD 8/1/12

July 31, 2012 by  
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Back Squat 5,3,1 Then: 50 x OHS (105/75) 400m Run each rest

WOD 7/26/12

July 25, 2012 by  
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Back Squat 3×3 Then: 30,20,10 Wallballs Box Jumps KBS

WOD 7/17/12

July 16, 2012 by  
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3×5 Back Squat Then: 1000m Row 21-15-9 of Wallballs and Pull ups 400m Run

WOD 7/5/12

July 4, 2012 by  
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Back Squat 5,3,1 Then: 100 Double Unders 30 Hang Power Snatch 100 Double Unders

WOD 6/28/12

June 27, 2012 by  
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3×3 Back Squat Then: 21-15-9 OHS TTB 200m Run after each set

WOD 6/18/12

June 17, 2012 by  
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3 Sets of 5 Back Squats (60,70,80%) Then- AMRAP 20 minutes: 1600m Run 150 Double Unders 50 Burpees 800m Run 100 Double Unders 35 Burpees 400m Run 50 Double Unders 20 Burpees

WOD 5/10/12

May 9, 2012 by  
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Back Squat 5,3,1 Then 4 rounds of: 1 Minute max Reps OHS rest 30 seconds 1 Minute Max reps Double Unders rest 30 sec  

WOD 5/3/12

May 2, 2012 by  
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Back Squat 3×3 Then 4 Rounds of: 10x Power Clean 50 Double Unders

WOD 4/23/12

April 22, 2012 by  
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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  
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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

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