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WOD 3/8/15

March 7, 2015 by  
Filed under Workouts

1 Mile Run 21-15-9 Wallballs & HSPU 800m run

WOD 3/5/15

March 4, 2015 by  
Filed under Workouts

Part 1:  Push Press 5,4,3,2,1 (60-80%) Part 2:  10 Rounds- 5x Box Jump Driveway Sprint/Sandbag Carry

WOD 3/3/15

March 2, 2015 by  
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Back Squat 5×5 (@75%) WOD:  3 Rounds- 600m 21x KBS 12x TTB

WOD 2/26/15

February 25, 2015 by  
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Part 1:  OTM 10 mins- 1x Power Snatch, 1x Hang Power Snatch Part 2: AMRAP 7 mins- 2x Muscle Up Driveway Sprint Rest 2 mins AMRAP 7 mins- 7x TTB 7x Box Jump

WOD 2/21/15

February 20, 2015 by  
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5 Rounds- 5x Push Jerk 15 Barbell Burpees 400m

WOD 2/19/15

February 18, 2015 by  
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9x Power Snatch 1600m 15x Power Snatch 800m 21x Power Snatch 400m

WOD 2/18/15

February 17, 2015 by  
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In Teams of 2, 1 working at at time: 50,40,30,20,10 Wallballs Push Ups 800m after each set

WOD 2/12/15

February 11, 2015 by  
Filed under Workouts

5x MU/50 Sit ups 400m 4x MU/40 Sit Ups 400m 3x MU/30 Sit ups 400m 2x MU/20 Sit ups 400m 1x MU/10 Sit ups 400m

WOD 2/7/15

February 6, 2015 by  
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21-15-9 Power Clean Dips Rest 5 mins 1/2 5K Run or Row

WOD 1/29/15

January 28, 2015 by  
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Part 1:  OTM 9 mins- 1x Burpee MU or Burpee CTB Part 2:  8 Rounds- 2-6 L Pull ups rest 20 sec 2-6 HSPU rest 20 sec Cash out:  1 mile Run

WOD 1/28/15

January 27, 2015 by  
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In teams of 2, 1 working at a time: 5 Rounds- 800m Run or Row 30x Box Jumps 3x TTB every minute

WOD 1/25/15

January 24, 2015 by  
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3x[ 5x Shoulder to Overhead, 15x KBS] 600m 2x[ 5x Shoulder to Overhead, 15x KBS] 600m 1x[5x Shoulder to Overhead, 15x KBS]

WOD 1/22/15

January 21, 2015 by  
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10 Rounds- 5x Box Jump 200m

WOD 1/20/15

January 19, 2015 by  
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Part 1:  OTM 10 mins- 1 Power Clean, 1 Hang Power Clean WOD:  15,12,9,6,3 Deadlift 200m Run after each set

WOD 1/19/15

January 18, 2015 by  
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Part 1:  OTM 10 mins- 3-5 HSPU WOD:  4 ROUNDS- 15x OHS (95/65) 400m

WOD 1/17/15

January 16, 2015 by  
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AMRAP 20 mins- 5x Deadlift 10x Box Jump 15x TTB 200m Run

WOD 1/14/15

January 13, 2015 by  
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1 Mile Run or Row 50x Sit ups 200m 20x Hollow Rocks 200m 20x Hollow Rocks 200m 50x Sit ups 1 Mile Run or Row

WOD 1/11/15

January 10, 2015 by  
Filed under Workouts

Part 1:  OTM 11 mins- 1x MU Part 2:  8 Rounds- 5-10 Ring Rows rest 20 sec Part 3:  AMRAP 12 mins- 5x KBS 5x HSPU Driveway Sprint

WOD 1/10/15

January 9, 2015 by  
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800m Run or Row 40 Sit ups 20 Deadlifts (225/135) 20 Leg Lifts (aka DAC) 30 Sit ups 15 Deadlifts 15 Leg Lifts 20 Sit ups 10 Deadlifts 10 Leg Lifts 10 Sit ups 5 Deadlifts 5 Leg Lifts 800m Run or Row

WOD 1/8/15

January 7, 2015 by  
Filed under Workouts

10,9.8…1 Clean and Jerk Driveway Sprint after each set

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