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WOD 10/21/14

October 20, 2014 by  
Filed under Workouts

2x Power Clean/ 2 Touch Shuttle Run 4x Power Clean/ 4 Touch Shuttle Run 6x Power Clean/ 6 Touch Shuttle Run 8x Power Clean/ 8 Touch Shuttle Run 10x Power Clean/ 10 Touch Shuttle Run 12x Power Clean/12 Touch Shuttle Run

WOD 10/20/14

October 19, 2014 by  
Filed under Workouts

Back Squat 3,3,3,3,3 WOD: 3 ROUNDS- 400m Run 15x Jumping Back Squats 5x Wall Walks or 30 HS “Steps”

WOD 10/18/14

October 17, 2014 by  
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Nancy 5 Rounds- 400m Run 15x OHS (95/65)

WOD 10/16/14

October 15, 2014 by  
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Deadlift 5×5 WOD:  2 Rounds- 800m Run 30x Medball Cleans

WOD 10/12/14

October 11, 2014 by  
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Complete in teams of 2, 1 working at a time: 30x Box Jump overs 50x Power Snatch 1200m Run or Row 50x Power Snatch 30x Box Jump Overs

WOD 10/11/14

October 10, 2014 by  
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2 min plank 3x [200m Overhead Plate Carry, 400m run] 2 mins plank

WOD 10/8/14

October 8, 2014 by  
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1/2 5K 50x Burpees 1/2 5K

WOD 10/7/14

October 6, 2014 by  
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800m Run 20 squats- 1 sit up 19 squats-2 sit ups 18 squats-3 sit ups 17 squats-4 sit ups 16 squats-5 sit ups 15 squats-6 sit ups Continue until… 1 squat- 20 sit ups 800m Run

WOD 10/4/14

October 3, 2014 by  
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400m Run 7x [5 pull ups, 10 push ups, 15 squats] 400m Run

WOD 10/2/14

October 1, 2014 by  
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Press 3,3,3,2,2,1,1+ WOD: 10,9,8…1 HSPU, Hollow Rocks 200m Run after evens

WOD 10/1/14

September 30, 2014 by  
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Block Loop 50,40,30,20,10 Sit ups, KB Pass Thru Lunges Block Loop

WOD 9/29/14

September 28, 2014 by  
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Snatch 2,2,2,2,2,2,2 WOD: 30x Burpee Box Jump 800m 30x Burpee Box Jump

WOD 9/24/14

September 23, 2014 by  
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4x [5 Pull ups, 10 Plate Sit ups] 1 Mile Run 4x [5 Pull ups, 10 Plate Sit ups]

WOD 9/22/14

September 21, 2014 by  
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Clean 2,2,2,2,2,2,2 WOD: 800m Run or Row 75 Wallballs 800m Run or Row

WOD 9/21/14

September 20, 2014 by  
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In Teams of 2, 1 working at a time: AMRAP 20 minutes- 800m Run 30x Hang Power Snatch 20x OHS 10x MU

WOD 9/17/14

September 16, 2014 by  
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OTM 20 MInutes: Evens- 3x Power Clean Odds- Driveway Sprint

WOD 9/13/14

September 12, 2014 by  
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AMRAP 10 Minutes: 3x Power Snatch 4x Hang Power Snatch 5x OHS Driveway Sprint

WOD 9/10/14

September 9, 2014 by  
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800m Run 30x Box Jump 2x Muscle Up 400m Run 20x Box Jump 4x Muscle Up 400m Run 10x Box Jump 6x Muscle Up 800m Run

WOD 9/9/14

September 8, 2014 by  
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Push Press 3,3,3,3,3 WOD:  3 ROUNDS- 400m Run 10x TTB 10x Clean and Jerk

WOD 9/6/14

September 5, 2014 by  
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4 Rounds: 400m Run 15x Burpee Box Jump 10x Sumo Deadlift High Pull

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