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WOD 6/21/14

June 20, 2014 by  
Filed under Workouts

In teams of 2-1 Partner runs 200 while the other completes reps of each movement, then switch. 100x Double Unders 90x Sit ups 80x KBS 70x Box Jumps 60x Push Press (95/65) 50x Overhead Walking Lunges (45/25) 40x Burpees 30x HSPU 20x Pistols 10x Squat Clean

WOD 9/18/13

September 17, 2013 by  
Filed under Workouts

400m Run 3x[5 Pullups, 10 Pistols, 15 Sit ups] 800m Run 3x[5 Pullups, 10 Pistols, 15 Sit ups] 400m Run

WOD 4/16/13

April 15, 2013 by  
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Deadlift 5×5 (80%) Part 2:  AMRAP 15 Minutes: 10x Pistols 10x Push Ups 30x Double Unders 100m Sprint

WOD 2/13/13

February 12, 2013 by  
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AMRAP 7 Minutes: 7x Deadlift Driveway Sprint 14x Pistols 21x Double Under Driveway Sprint

WOD 1/12/13

January 11, 2013 by  
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Cash in:  50 KBS Then, 20 Rounds of- 1 Shoulder Press 3 Pistols 5 Sit ups Cash out:  50 KBS

WOD 1/15/11

January 14, 2012 by  
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“Sunday Service”–Reminder. This is for advanced athletes only. WOD #1- AMRAP 10 1,2,3… Ground to Overhead (135/95) Burpees WOD #2- “Karen Has a Pistol” 150 Double Unders 150 Pistol Wallballs (pistol to a ball instead of squat)

WOD 8/10/11

August 9, 2011 by  
Filed under Workouts

5 rounds: 5 Push Press 10 Pistols (5 each leg) Then: 40 KBS 400m 30 KBS 200m 20 KBS Driveway run 10 KBS

WOD 11/8/10

November 7, 2010 by  
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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 11/2/10

November 1, 2010 by  
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5 sets: 5x Push Press rest 60 sec 7 Pistols each leg rest 60 sec Then, 5 Rounds of: 5x Clean and any way overhead 6 Broad jumps (7′/5′)