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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 3/25/14

March 24, 2014 by  
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Jerk 5,5,3,3,3,1,1,1,1 WOD:  (in teams of 2) 50x Pull ups 400m 21x Thrusters 800m 21x Thrusters 400m 50x Pull ups

WOD 3/18/14

March 17, 2014 by  
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Push jerk 3,3,3,3,3 WOD: 400m Run 3x [5x Press, 7x Pull ups] 400m Run 2x [5x Press, 7x Pull ups] 400m Run 1x [5x Press, 7x Pull ups] 400m Run

WOD 1/23/14

January 22, 2014 by  
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Part 1: 7 Sets: 2x Clean, 1x Jerk Part 2:  21-15-9 Hang Squat Clean Pull ups

WOD 1/13/14

January 12, 2014 by  
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Part 1:  Back Squat 5×5 Part 2:  WOD- 10,8,6,4,2 Medball Cleans Driveway Sprint after each  30 Pullups 1,3,5,7,9 Medball Cleans Driveway Sprint after each

WOD 1/4/14

January 3, 2014 by  
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AMRAP 20 mins: 5x Pull ups 10x KBS 15x Double Unders 5x Push Ups

WOD 11/20/13

November 19, 2013 by  
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PART 1:  OTM 10 mins- 3x Hang Squat Clean rest 1 minute PART 2:  AMRAP 10 mins- 200m Run Max rep Pull ups

WOD 9/30/13

September 29, 2013 by  
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“Bull” (completed in teams of 2, 1 working at a time) 2 Rounds: 200x DU 50x OHS 50x Pull ups 1 Mile Run

WOD 9/5/13

September 4, 2013 by  
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AMRAP  20 minutes: 6x Pull up 8x Medball Clean 10x Overhead Walking Lunges Shuttle Run

WOD 8/22/13

August 21, 2013 by  
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Deadlift 3,3,3,3,3 WOD: 21x Deadlift/30x Double Under/21x Pull ups 15x Deadlift/30x Double Under/15x Pull ups 9x Deadlift/30x Double Under/9x Pull ups

WOD 8/3/13

August 2, 2013 by  
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400m Run 30x Box Jumps 15x Pull ups 200m Run 20x Box Jumps 10x Pull ups 200m Run 10x Pull ups 20x Box Jumps 200m Run 15x Pull ups 30x Box Jumps 400m Run

WOD 7/24/13

July 23, 2013 by  
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Part 1:  AMRAP 10 minutes 400m run Max rep pull ups Rest 2 minutes Part 2:  3 Rounds 50x Double Unders 50x Sit ups

WOD 6/29/13

June 28, 2013 by  
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“Angie” 100 Pull ups 100 Push Ups 100 Sit ups 100 Squats

WOD 6/18/13

June 17, 2013 by  
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Back Squat 5×5 Then: 50 DU/25 Pull ups 200m 50 DU/20 Pull ups 200m 50 DU/15 Pull ups 200m

WOD 5/21/13

May 20, 2013 by  
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Push Jerk 5×5 Then:  ”Jerky Jackie” 1000m Run or Row 50x Push Jerk (75/45) 30x Pull ups

WOD 5/13/13

May 12, 2013 by  
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“Helen” 3 Rounds- 400m run 21x KBS (53/35) 12x Pull ups

WOD 12/11/12

December 10, 2012 by  
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1 Mile Run or Row 25 Pull ups/ 25 Box Jumps 800m Run or Row 20 Pull ups/ 20 Box jumps 600m Run or Row 15 Pull ups/ 15 Box Jumps 400m Run or Row 10 Pull ups/ 10 Box Jumps

WOD 12/06/12

December 5, 2012 by  
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400m Run 4x[ 5 HSPU, 10 Pistols, 15 Sit ups] 400m Run 4x [5 Dips, 10 Pull ups, 15 Sit ups] 400m Run

WOD 11/29/12

November 28, 2012 by  
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10,9,8…1 OHS 5 Pullups/200m run after each set

WOD 10/20/12

October 19, 2012 by  
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“Helen” 3 Rounds of- 400m Run 21 KBS 12 Pull ups

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