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WOD 12/13/14

December 12, 2014 by  
Filed under Workouts

AMRAP 10 mins: 2x Muscle Up or 1x Rope Climb 7x Overhead Squat 20x DU

WOD 12/2/14

December 1, 2014 by  
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Part 1:  Build up to a 5RM Front Rack Walking Lunge Part 2:  5 Rounds, 1 min each: 1x Snatch 4x OHS Max DU’s for remainder of the minute Rest 2 mins after each round

WOD 11/26/14

November 25, 2014 by  
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OHS 3,3,3,2,2 WOD:  4 Rounds- 10x OHS 20x DAC 200m Run

WOD 11/13/14

November 12, 2014 by  
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OHS 5×5 WOD:  4 rounds- 10x HSPU 400m Run

WOD 11/6/14

November 5, 2014 by  
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Part 1:  3 Rounds- 400m Run 20x Burpees REST 2 MINS Part 2:  3 Rounds- 15x OHS 30x Sit ups

WOD 10/18/14

October 17, 2014 by  
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Nancy 5 Rounds- 400m Run 15x OHS (95/65)

WOD 9/30/14

September 29, 2014 by  
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Front Squat 3,3,3,2,2,1,1+ WOD: 15,12,9,6,3 OHS TTB

WOD 9/21/14

September 20, 2014 by  
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In Teams of 2, 1 working at a time: AMRAP 20 minutes- 800m Run 30x Hang Power Snatch 20x OHS 10x MU

WOD 8/9/14

August 9, 2014 by  
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TEAMS OF 2, 1 working at a time except for farmers carry. 50x OHS (95/65) 200m Barbell Farmers Carry 50x Burpees 400m Barbell Farmers Carry 50x OHS

WOD 7/27/14

July 26, 2014 by  
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5 Rounds: 3x Hang Power Snatch 25x DU 6x OHS 25x DU

WOD 6/29/14

June 28, 2014 by  
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Part 1:  OTM 12 mins- 1x Power Snatch 1x Hang Power Snatch 1x Hang Squat Snatch Part 2:  5 Rounds- 5x OHS 200m Run

WOD 4/24/14

April 23, 2014 by  
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5 Rounds: 3x Power Snatch 15x OHS 400m Run

WOD 4/9/14

April 8, 2014 by  
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OHS 3,3,3,3,3 WOD:  3 Rounds- 10x Power Snatch 10x Lateral Barbell Jumps 200m Run 1 rope Climb or Prowler Push

WOD 3/3/14

March 2, 2014 by  
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“Naughty Nancy” 4 Rounds: 25x OHS (140/95) 600m Run

WOD 2/27/14

February 26, 2014 by  
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Open WOD 11.4 AMRAP 10 mins: 60x Bar Facing Burpees 30x OHS (120/90) 10x Muscle Up

WOD 2/20/14

February 19, 2014 by  
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AMRAP 15 minutes: 5x Hang Power Snatch 7x OHS 200m Run

WOD 2/12/14

February 11, 2014 by  
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Back Squat 3,3,3,3,3 WOD:  5 ROUNDS- 5x OHS 200m Run 10x Box Jump

WOD 2/6/14

February 5, 2014 by  
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Part 1- OTM 10 mins: 1x Power Snatch 1x Hang Squat Snatch 1x OHS Part 2- 1 Mile Run

WOD 1/21/14

January 20, 2014 by  
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Back Squat 10, 10,10 WOD:  AMRAP 12- 7x OHS 7x Bar Facing Burpees Driveway Sprint

WOD 1/18/14

January 17, 2014 by  
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AMRAP 10 minutes: 1x Power Snatch 1x Squat Snatch 1x OHS 20x Double Unders

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