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WOD 4/20/13

April 19, 2013 by  
Filed under Workouts

800m Run or Row 21x Push Press 600m Run or Row 15x Push Press (increased load) 400m Run or Row 9x Push Press (increased load) 200m

WOD 3/25/13

March 24, 2013 by  
Filed under Workouts

5 ROUNDS: 10x Push Press 20x KBS 30x Sit up 400m

WOD 3/9/13

March 8, 2013 by  
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200m Run 21/15/9 Push Press, Box Jump 400m Run 9/15/21 Push Press, Box Jump 200m Run

WOD 2/21/13

February 20, 2013 by  
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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  
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3 Sets of 5 Push Press Then: 30 Clusters (squat clean+ thruster)

WOD 9/17/12

September 16, 2012 by  
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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  
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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

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