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WOD 6/14/12

June 13, 2012 by  
Filed under Workouts

Part 1- AMRAP 10 minutes: 5Barbell push ups 5 Clean and Jerks (135/95) Then: 50,40,30,20,10 Double Unders Sit ups  

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 4/3/12

April 2, 2012 by  
Filed under Workouts

2 Clean and Jerk (push press ok) on the minute for 8 minutes Then:  AMRAP 12 MINUTES: 12 Pull ups 24 KBS 48 Sit ups

WOD 11/12/11

November 11, 2011 by  
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3 Rounds: 15 x OHS 15x Pullups 15x Push Press 15x KTE 15x Hang Power Clean 15x Back Extension 200m

WOD 10/24/11

October 23, 2011 by  
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10,9,8…1 HSPU Sit ups 200m run after even rounds then 5×3 Deadlift

WOD 9/24/11

September 23, 2011 by  
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3 Rounds: 7x Clean and Jerk 20x Barbell Lunge 400m

WOD 9/14/11

September 13, 2011 by  
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3 rounds of the following complex: Deadlift, barbell row, hang power clean, push press (7x through completes a round) 25 double unders after each round Then:  1,1,1,1,1 Clean and Jerk

WOD 5/26/11

May 25, 2011 by  
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6 sets:  2 Squat Clean & Jerk Then: AMRAP 12 minutes: 6 Power Cleans 12 Push ups 150m Run

WOD 2/2/11

February 2, 2011 by  
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1000m Row Then  5 rounds of: 7 Power Clean and Jerk 25 Air Squats

WOD 1/16/11

January 25, 2011 by  
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5 sets of: 3x Jerk rest 60 sec 10x Ring dips rest 60 sec Then: 1/2 5K Loop

WOD 1/17/11

January 16, 2011 by  
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5 sets of: 1 Clean and Jerk 1 Snatch Then, 4 sets of: 3x Front Squats

WOD 1/10/11

January 9, 2011 by  
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5 sets of: 3x Front Squat 3x Press 3x  Jerk then: 3 minutes max double unders rest 3 minutes 500m row or run

WOD 1/4/11

January 3, 2011 by  
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3 sets: 3x Back Squat 3x Hang Power Clean 3x Clean Pull Then: 5x Press/5x Box Jump Driveway Sprint 10x Push Press/5x Box Jump Driveway Sprint 15x Jerk/5x Box Jump Driveway Sprint 10x Push Press/5x Box Jump Driveway Sprint 5x Press/5x Box Jump Driveway Sprint

WOD 11/8/10

November 7, 2010 by  
Filed under Workouts

5 sets: 3x Clean and Jerk 20x Double Unders rest 1 minute Then, 5 Rounds of: 200m Run 5 pistols each leg 10 TTB 15 Air Squats

WOD 10/27/10

October 26, 2010 by  
Filed under Workouts

“Grace” 30 x Clean and Jerk

WOD 8/9/2010

August 9, 2010 by  
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Part 1: Work up to 1RM Clean and Jerk Part 2: AMRAP 10 minutes 6x Squat Clean (115/80) 12x Pull ups 24x Double Unders

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