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WOD 4/17/14

April 16, 2014 by  
Filed under Workouts

Deadlift 5,4,3,2,1 WOD: 21-18-15-12-9-6-3 Box Jump Over 200m Run after each set

WOD 4/16/14

April 15, 2014 by  
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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 4/15/14

April 14, 2014 by  
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Push Press 5,4,3,2,1 WOD:  5 Rounds- 10x Push ups Driveway Sprint 15x Air Squats Driveway Sprint

WOD 4/12/14

April 11, 2014 by  
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50, 40, 30, 20, 10 Wallballs, Sit ups 400m Run after each set

WOD 4/10/14

April 9, 2014 by  
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3 Rounds: 800m run 20x Burpee 20x TTB 20 sec “L” Sit

WOD 4/9/14

April 8, 2014 by  
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OHS 3,3,3,3,3 WOD:  3 Rounds- 10x Power Snatch 10x Lateral Barbell Jumps 200m Run 1 rope Climb or Prowler Push

WOD 4/8/14

April 7, 2014 by  
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Cash in:  800m Run or Row 6 Rounds: 30x Sit ups 20 sec Plank 10x Hollow Rock Cash out:  800m Run or Row

WOD 4/5/14

April 4, 2014 by  
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In teams of 2, 1 working at at time: 4 Rounds: 400m Run 400m Medball Carry 80x Air Squats

WOD 4/1/14

March 31, 2014 by  
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Abbate 1 Mile Run 21x Clean and Jerk (155/105) 800m Run 21x Clean and Jerk 1 Mile Run

WOD 3/31/14

March 30, 2014 by  
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(Complete in teams of 2) 4 Rounds: 50x Partner Wallball 50x Box Jump 400m Run

WOD 3/29/14

March 28, 2014 by  
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5x Power Clean + Shoulder to Overhead Driveway Sprint 7x Power Clean + Shoulder to Overhead Driveway Sprint 9x Power Clean + Shoulder to Overhead 400m Run 9x Power Clean + Shoulder to Overhead Driveway Sprint 7x Power Clean + Shoulder to Overhead Driveway Sprint 5x Power Clean + Shoulder to Overhead

WOD 3/27/14

March 26, 2014 by  
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Part 1:  OTM 10 Minutes: 3x Hang Power Snatch Part 2:  5 Rounds- 200m Run 7x Dips

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 3/20/14

March 19, 2014 by  
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800m Run 10,9,8…1 Hand Release Push ups, Hollow Rocks, Box Jumps 800m Run

WOD 3/19/14

March 18, 2014 by  
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Back Squat 3,3,3,3,3 WOD:  3 Rounds: 400m Run 15x Weighted Step Ups (45/25) 200m Overhead Plate Carry

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 3/15/14

March 14, 2014 by  
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1 Mile Run 6x [8x TTB, 8x Medball Clean] 800m Run

WOD 3/13/14

March 12, 2014 by  
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4 Rounds: 15x Burpee Box Jump 10x HSPU 400m Run

WOD 3/11/14

March 10, 2014 by  
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Part 1:  Push jerk 5×5 Part 2:  AMRAP 10 9x Push Up 12x Box Jump Driveway Sprint

WOD 3/10/14

March 9, 2014 by  
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30x Wallball 300m Run 30x Power Clean 30x Shoulder to Overhead 300m Run 30x Wallball

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