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WOD 6/26/12

June 25, 2012 by  
Filed under Workouts

Push Press 3×3 Then: Block Loop or 600m Row 4 Rounds of- 8 Push Press/8 Barbell Lunges (on back) 500m Row

WOD 5/12/12

May 11, 2012 by  
Filed under Workouts

Block Loop 21-15-9 Power Snatch 1 way Driveway Lunge in between each snatch set Block Loop

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 1/31/12

January 30, 2012 by  
Filed under Workouts

5 Rounds: 5x Power Clean 10x Push Jerk 20x Barbell Lunge 30x Double Under

WOD 1/14/12

January 13, 2012 by  
Filed under Workouts

In teams of 2.  Both partners may work at same time, dividing the work in each round as desired. 5 Rounds: 800m run or row 20 Dips 20 Pull ups 2 Rope Climbs or prowler pushes 20 Overhead Lunges (45/25)

WOD 1/8/12

January 7, 2012 by  
Filed under Workouts

WOD # 1-AMRAP 7 minutes: 7 Deadlift (185/155) 7 TTB 7 Box Jumps (24/20) WOD #2-  Partnered 3 sets:  90 sec max KBS/30 sec rest then: Partner wheelbarrow across room 75 OHS (135/95) partner wheelbarrow 100 SDHP (95/65) 200 racked walking lunges 10 TTB penalty every time bar is dropped

WOD 12/12/11

December 11, 2011 by  
Filed under Workouts

Back Squat 1×7 Then: 100ft Overhead Lunge (45/25) 42 Situps/21 Dips 100ft Overhead Lunge 30 Sit ups/15 Dips 100ft Overhead Lunge 18 Situps/ 9 Dips

WOD 11/26/11

November 25, 2011 by  
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5 rounds: 40 Double Unders 20 Barbell Lunges (on back) 400m

WOD 11/8/11

November 7, 2011 by  
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800m run 4 rounds of: 20 Lunges 15 Situps 10 Push Ups 5 Dips Then: 800m run

WOD 9/24/11

September 23, 2011 by  
Filed under Workouts

3 Rounds: 7x Clean and Jerk 20x Barbell Lunge 400m

WOD 7/18/11

July 17, 2011 by  
Filed under Workouts

10,9,8,7…1  Power Cleans (135/95) After each set of cleans: 20 Walking Lunges 7 Pushups 200m Run

WOD 11/15/10

November 14, 2010 by  
Filed under Workouts

“Blake” 4Rounds: 100′ Walking Lunge with plate overhead (45#/25#) 30 Box Jumps 20 Wallballs 10 HSPU

WOD 10/23/10

October 22, 2010 by  
Filed under Workouts

In teams of 2, 6 rounds of: 7x DB or KB Snatch (R&L) 14 Lateral Hurdle Jumps 21 HKTE While one partner completes a round, the “off” partner does continuous overhead walking lunges

WOD 9/27/2010

September 26, 2010 by  
Filed under Workouts

25 Walking Lunges 20 Pull-ups 50 Box Jumps (20″) 25 Ring Dips 20 HKTE 30 KBS (2 pood) 30 Sit-ups 20 DB Hang Squat Cleans (35#) 20 Back Extensions 30 Wall Balls 3 Rope Climbs

WOD 9/22/10, 3 days to FGB 5

September 22, 2010 by  
Filed under Workouts

5 Rounds: 10 DB Snatch right 10 DB Overhead Lunge right 10 DB Snatch left 10 DB Overhead Lunge left 400m run

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