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WOD 3/14/12

March 13, 2012 by  
Filed under Workouts

AMRAP 15 minutes: 8x Deadlift 8x Dips 20 Double Unders

WOD 3/1/12

February 29, 2012 by  
Filed under Workouts

AMRAP 20 Minutes: 10 Push Press 30 Double Unders 10 Pull ups 200m

WOD 2/22/12

February 21, 2012 by  
Filed under Workouts

Option A:  300 Double Unders Each break= 10 Squat Cleans Each break <30 Du’s= 10 burpees added to cleans >10 breaks, just finish DU’s 30 minute cap Option B:  5 Rounds- 2 Minutes max DU’s 10 Squat Cleans 5 Burpees

WOD 1/4/12

January 3, 2012 by  
Filed under Workouts

Push Press 3,3,3,3,3 then: 800m run 5 Rounds of:  5 Press (off back)/ 25 Double Unders 500m Row

WOD 12/31/11

December 30, 2011 by  
Filed under Workouts

200 Double Unders 50 OHS (135/95) 50 Pull ups 1 mile run

WOD 12/22/11

December 21, 2011 by  
Filed under Workouts

Part 1 (timed) 25 Pull ups 10 Squat Cleans Block Loop or 600m 10 Squat Cleans 25  Pull ups Part 2(2 rounds not for time) 25 Sit ups 50 Double Unders

WOD 11/30/11

November 29, 2011 by  
Filed under Workouts

10,9,8…1 Power Cleans TTB 30 Double Unders after even rounds then: 5×5  Push Jerk

WOD 11/26/11

November 25, 2011 by  
Filed under Workouts

5 rounds: 40 Double Unders 20 Barbell Lunges (on back) 400m

WOD 11/21/11

November 20, 2011 by  
Filed under Workouts

2 rounds: 10 HSPU 15 Deadlift (65% 1RM) 20 Box Jumps 25 Pullups 30 Wallballs 35 Double Unders 400m Run

WOD 11/16/11

November 15, 2011 by  
Filed under Workouts

400m Run or Row 50 Double Unders 10x Dips/Situps/ Pullups 400m Run or Row 40 Double Unders 10x Dips/Situps/Pullups 400m Run or Row 30 Double Unders 10x Dips/Situps/pullups 400m Run or Row 20 Double Unders 10x Dips/Situps/Pullups 400m Run or Row 10 Double Unders 10x Dips/Situps/Pullups 400m Run or Row

WOD 11/10/11

November 9, 2011 by  
Filed under Workouts

AMRAP 15 minutes: 3 Front Squats 10 Pullups 20 Double Unders

WOD 10/17/11

October 16, 2011 by  
Filed under Workouts

AMRAP 10 minutes: 75 Double Unders 50 Box Jumps (24/20) 25 Shoulder to Overhead (105/70) Then:  5×5 Front Squat

WOD 10/4/11

October 3, 2011 by  
Filed under Workouts

AMRAP 10 minutes: 10x Push Press 30 Double Unders then: Clean 1,1,1,1,1,1,1

WOD 9/29/11

September 28, 2011 by  
Filed under Workouts

3 rounds: Block Loop 25 KBS 50 Double Unders 25 Push Ups

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 8/16/11

August 15, 2011 by  
Filed under Workouts

800m run/80 Double Unders 500m Run/50 Double Unders 400m Run/40 Double Unders 200m Run/20 Double Unders Then:  3X3 Push Jerk  

WOD 7/27/11

July 26, 2011 by  
Filed under Workouts

4 rounds: 400m Run 50 Double Unders 25 Sit ups

WOD 7/7/11

July 6, 2011 by  
Filed under Workouts

AMRAP 20 minutes: 5 HSPU 7 Push Press 9 Dot Drills 11 Double Unders

WOD 6/30/11

June 29, 2011 by  
Filed under Workouts

4 Rounds: 30 Double Unders 20 Sit ups Then: 5X5 Deadlift

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  

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