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WOD 4/23/14

April 22, 2014 by  
Filed under Workouts

Push Press 3,3,3,3,3 WOD: Cash in:  800m Run or Row 50, 40, 30, 20, 10 Sit ups 1 Minute Side Plank after each set (30/30) Cash out:  800m Run or Row

WOD 4/16/14

April 15, 2014 by  
Filed under Workouts

In Teams of 2:  AMRAP 25 mins: 200m Run Max Rep Pull ups P1 runs, P2 does Pull ups.  If need to rest from pull ups must hold plank until running partner returns and then switch roles.

WOD 4/8/14

April 7, 2014 by  
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Cash in:  800m Run or Row 6 Rounds: 30x Sit ups 20 sec Plank 10x Hollow Rock Cash out:  800m Run or Row

WOD 2/10/14

February 9, 2014 by  
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Part 1:  4 Rounds- 25x KBS 15x Hollow Rocks Rest 1 minute Part 2:  4 Rounds- 1 Minute Plank hold Go right into 50x Sit ups

WOD 10/30/13

October 29, 2013 by  
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5 Rounds: 15x TTB 20x Iso Ab to Plank 300m Run

WOD 3/20/13

March 19, 2013 by  
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Cash in:  400m Run 4 Rounds of: 10 Dips 20 Iso Abs to Plank 30 Double Unders Cash out:  400m Run

WOD 9/12/12

September 11, 2012 by  
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Part 1: 10 Rounds- 3x Power Clean (70-75%) 3x CTB Pull ups Part 2: Tabata Sit ups w/ rest sitting upright Then 3×1 minute plank.  30 sec after each.

WOD 4/15/12

April 14, 2012 by  
Filed under Workouts

SUNDAY SERVICE Team WOD #1: 200 KBS, 100 Squat Cleans (65/95) While 1 partner chips away at reps, the other does a 200mm run and then returns & holds a plank until switching with their partner. WOD #2:  Tabata Style 5 Rounds of: Thrusters (55/75) Push ups Sit ups Row