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WOD 6/21/14

June 20, 2014 by  
Filed under Workouts

In teams of 2-1 Partner runs 200 while the other completes reps of each movement, then switch. 100x Double Unders 90x Sit ups 80x KBS 70x Box Jumps 60x Push Press (95/65) 50x Overhead Walking Lunges (45/25) 40x Burpees 30x HSPU 20x Pistols 10x Squat Clean

WOD 6/18/14

June 17, 2014 by  
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1 Mile Run 25x Pull ups 400m Run 25x Pull ups 1 Mile Run

WOD 6/14/14

June 13, 2014 by  
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1000m Row 4x Sled Pull 50x Walking Lunges 400m Run 50x Walking Lunges 2x Sled Pull 1000m Run

WOD 6/10/14

June 9, 2014 by  
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10,9,8,7,6,5,4,3,2,1  KBS 200m Run after Evens 10x TTB after Odds

WOD 6/9/14

June 8, 2014 by  
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Push Press 5×5 WOD:  3 ROUNDS- 20x Power Clean 20x Barbell Push up 400m Run

WOD 6/7/14

June 6, 2014 by  
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3 Rounds: 400m run 21 KBS 12 PushUps

WOD 6/4/14

June 3, 2014 by  
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50 Sit ups 3x[ 20 IsoAb to Plank, 10 Hollow Rocks, 10 Back Extensions] 400m Run 3x[ 20 IsoAb to Plank, 10 Hollow Rocks, 10 Back Extensions] 50 Sit ups

WOD 6/3/14

June 2, 2014 by  
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Part 1:  OTM 10 minutes 1x Hang Power Snatch, 1x Hang Squat Snatch Part 2:  10,9,8,7,6,5,4,3,2,1 Power Snatch 200m Run after evens

WOD 6/2/14

June 1, 2014 by  
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4 ROUNDS: Block Loop 30x Box Jumps 30x Wallballs

WOD 5/11/14

May 10, 2014 by  
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50x Strict Press 20x Sit up each stoppage Then:  1 Mile Run 50x Push Press (same bar) 20x Sit up each stoppage

WOD 4/24/14

April 23, 2014 by  
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5 Rounds: 3x Power Snatch 15x OHS 400m Run

WOD 4/23/14

April 22, 2014 by  
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Push Press 3,3,3,3,3 WOD: Cash in:  800m Run or Row 50, 40, 30, 20, 10 Sit ups 1 Minute Side Plank after each set (30/30) Cash out:  800m Run or Row

WOD 4/21/14

April 20, 2014 by  
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Deadlift 3,3,3,3,3 WOD: 21x Overhead Walking Lunge (45/25) 200m 21x TTB 200m 15x OWL 200m 15x TTB 200m 9x OWL 200m 9x TTB 200m

WOD 4/17/14

April 16, 2014 by  
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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

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