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WOD 7/7/13

July 7, 2013 by  
Filed under Workouts

Part 1:  OTM 10 minutes- 2x Power Snatch Part 2: 21-15-9 Power Clean, Dips 200m Run after each set

WOD 5/21/13

May 21, 2013 by  
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50x Double Under 5x [5x Power Snatch, 7x Barbell Burpee, 200m Run] 50x Double Under 5x[ 5x Power Snatch, 7x Barbell Burpee, 200m Run] 50x Double Under

WOD 1/23/13

January 22, 2013 by  
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Part 1:  OTM 8 minutes- 2x Hang Power Snatch Part 2:  AMRAP 10 minutes- Max reps OHS 200m Run

WOD 1/9/13

January 8, 2013 by  
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Part 1:  2x Squat Snatch OTM 10 minutes Part 2:  5 Rounds- 200m Run 5x Hang Power Snatch 7 TTB 12 Wallballs

WOD 1/5/13

January 4, 2013 by  
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OTM (on the minute) 10 Minutes: 2x Power Snatch 20x Double Under Rest 3 Minutes 4 Rounds: 10x OHS 5x Broad Jump Fire Hydrant run (150m)

WOD 12/17/12

December 16, 2012 by  
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Power Snatch OTM- 8 minutes Then:  AMRAP 12 Minutes: 15x OHS (95/65) 15 Push Ups 15 Box Jumps

WOD 10/26/12

October 27, 2012 by  
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300m Run 7 Rounds of: 7x HSPU 14x Double Under 7x DB Snatch (ea. arm) 14x Air Squat 300m Run

WOD 9/1/12

August 31, 2012 by  
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5 Rounds: 10 Hang Power Snatches 10 OHS 30 Double Unders

WOD 5/19/12

May 18, 2012 by  
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5 Rounds: 3 Hang Power Snatch 6 Squat Snatch 9 OHS 200m

WOD 12/19/11

December 18, 2011 by  
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“Broomstick Mile” 25 Back Squats 25 Front Squats 25 OHS 400m 25 Shoulder Presses 25 Push Presses 25 Push Jerks 400m 25 Deadlifts 50 Squat Cleans 400m 50 Snatches 400m

WOD 11/19/11

November 18, 2011 by  
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4 rounds: 10 Burpees 10 Squat Snatch 400m run

WOD 9/8/11

September 7, 2011 by  
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6 Rounds: 10x Push Up 10x Squat Snatch Agility Run

WOD 8/13/11

August 12, 2011 by  
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200 m Run 10 Power Snatches 20 Ring Rows 30 TTB 40 Wallballs 50 Burpees 200m Run

WOD 6/9/11

June 8, 2011 by  
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5 Sets:  2X Snatch Then, 6 Rounds: 5 OHS 7 CTB Pull ups 15 Sit ups Driveway Sprint

WOD 4/11/11

April 10, 2011 by  
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5 sets: 3x OHS 5 HSPU then:  10,9,8…1 Snatch Broadjump

WOD 1/17/11

January 16, 2011 by  
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5 sets of: 1 Clean and Jerk 1 Snatch Then, 4 sets of: 3x Front Squats

WOD 12/6/10

December 5, 2010 by  
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21-18-15-12-9 Power Snatch (115/80) WallBalls HKTE

WOD 11/22/10

November 21, 2010 by  
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5K Run or 5K Row

WOD 11/16/10

November 15, 2010 by  
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5 SETS: 3X Push Press 1x Shuttle Run rest 1 minute Then, AMRAP 10 Minutes: 5x DB snatch (each arm) 40x Double Unders

WOD 11/1/10

October 31, 2010 by  
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“Broomstick Mile” 25 Back Squat 25 Front Squat 25 OHS 400m Run 25 Press 25 Push Press 25 Push Jerk 400m Run 25 Deadlifts 50 Squat Cleans 400m Run 50 Hang Power Snatches 400m Run

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