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WOD 2/21/13

February 20, 2013 by  
Filed under Workouts

Part 1: 18,15,12,9,6,3 Push Press, Box Jump Rest 2 minutes Part 2: 10,9,8…1 KBS, Burpee

WOD 2/5/13

February 4, 2013 by  
Filed under Workouts

10 Rounds: 3x Push Press 10x Box Jump

WOD 12/8/12

December 7, 2012 by  
Filed under Workouts

On the Minute for 20 Minutes: Odd Minutes-[3 Jerks, 2 Push Press, 1 Press] Even Minutes- 2x Driveway Sprint

WOD 11/26/12

November 25, 2012 by  
Filed under Workouts

Push Press 3×3 Then: 4x[5 Deadlifts, 4 Hang Power Cleans, 3 Push Press] Block Loop 3x [5 DL, 4 HPC, 3 PP] 400m 2x [5 DL, 4 HPC, 3 PP] 200m run

WOD 11/19/12

November 18, 2012 by  
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Block Loop 7 Rounds of: 7 Push Press 7 TTB or GHD 7 Box Jumps Block Loop

WOD 11/14/12

November 13, 2012 by  
Filed under Workouts

3 Sets of 5 Push Press Then: 30 Clusters (squat clean+ thruster)

WOD 9/17/12

September 16, 2012 by  
Filed under Workouts

Jerk 5,4,3,2,1 Then- 3 Rounds of: 400m Run 15 Push Press (75/55)

WOD 9/6/12

September 5, 2012 by  
Filed under Workouts

30 Rounds for time: 5 Box Jumps 3 Wallballs 1 Push Press (135/95)

WOD 8/27/12

August 26, 2012 by  
Filed under Workouts

Push Press 5,3,1+ Then: 300m Run  - Cash In 10,9,8…1 Renegade Row 10x TTB BEFORE odd sets 300m run – Cash Out

WOD 8/13/12

August 12, 2012 by  
Filed under Workouts

3 sets of 5 Push Press (60,70,80%) Then: 10,8,6,4,2 Push Press 8 Pull ups and 200m after each set

WOD 8/9/12

August 8, 2012 by  
Filed under Workouts

7 Minute AMRAP: 5 Deadlift (115/75) 4 Hang Power Cleans 3 Push Press Then:  1K run or Row

WOD 7/10/12

July 9, 2012 by  
Filed under Workouts

On the minute for 7 minutes (Repeat for each skill separately): 2x Hang Power Clean 2x Power Clean 2x Push Press

WOD 7/3/12

July 2, 2012 by  
Filed under Workouts

Push Press 5,3,1 Then 3 Rounds of: 3x Deadlift 15x Wallball 200m

WOD 6/26/12

June 25, 2012 by  
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Push Press 3×3 Then: Block Loop or 600m Row 4 Rounds of- 8 Push Press/8 Barbell Lunges (on back) 500m Row

WOD 6/19/12

June 18, 2012 by  
Filed under Workouts

Push Press 3×5 Then: 60 Box jumps/30 Pull ups 40 Box Jumps/20 Pull ups 20 Box Jumps/10 Pull ups

WOD 5/24/12

May 23, 2012 by  
Filed under Workouts

Push Jerk 3 sets of 5 Then: 400m 20 Push Jerks 400m 20 Push Press 400m 20 Press 400m

WOD 5/9/12

May 8, 2012 by  
Filed under Workouts

Push Press 5,3,1 Then: 3 Rounds: 5 Pullups 7 Dips 9 GHD Sit ups or 18 Abmat Situps Block Loop 3 Rounds: 5 Pullups 7 Dips 9 GHD Sit ups or 18 Abmat Sit ups

WOD 5/1/12

April 30, 2012 by  
Filed under Workouts

Deadlift 3×3 Then AMRAP 6 MIN of the trio: 5x Deadlift 4x Front Squat 3x Push Press ***3 burpee penalty for putting bar down before completing the trio Rest 2 minutes 800m run or row

WOD 4/30/12

April 29, 2012 by  
Filed under Workouts

Push Press 3×3 Then: 30 Overhead Walking Lunges (45/25) 30 Wallball Sit ups 30 Hand Release Push ups 800m Run or row 30 HRPU 30 WBSU 30 OWL

WOD 4/28/12

April 27, 2012 by  
Filed under Workouts

1 K Run Then 3 rounds of: 10 Front Squats 10 CTB 10 Push Press 500m Run or row

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