Monthly Archives: July 2012

WOD 8-1-12

Skill/Strength Ring Dips or Muscle UPs-  3 to 5 EMOM for 8 minutes WOD 21-15-9 Box Jumps Ring Rows Handstand push-ups Run 200 m between EACH round After Party 3 x 600 m run with 3 minutes rest between efforts … Continue reading

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WOD 7-31-12

WOD For time 30 Box Jumps 30 Pull Ups 30 KB Swings 30 Walking Lunges 30 Knees to Elbows 30 Push Press 30 Back Extensions 30 Wall Balls 30 Burpees 30 Double Unders    

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WOD 7-31-12

WOD For time 30 Box Jumps (24″/20″) 30 Pull Ups 30 KB Swings (55/35) 5 Tire Flips 30 Walking Lunges 30 Knees to Elbows 30 Push Press (65/45) 5 Tire Flips 30 Back Extensions 30 Wall Balls (20/14) 30 Burpees … Continue reading

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WOD 7-30-12

Skill/Strength 4 Overhead Squats @ 75% of 1 rm every minute on the minute for 6 minutes WOD 75 Power Snatches for Time…..BUT there is a catch…..EMOM (including the TOP of the first minute) you MUST DO 3 Burpees! The … Continue reading

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WOD 7-28-12

WOD 6 minute AMRAP 6 Wall Balls 6 Sit ups 6 Overhead Walking Lunges with Ball Rest 1 minute 7 minute AMRAP 7  Slam Balls 7 Knees to Elbows 7 Goblet Squats holding slam ball Rest 2 minutes 8 minute … Continue reading

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WOD 7-28-12

WOD 6 minute AMRAP 6 Wall Balls (20/15) 6 Sit ups 6 Overhead Walking Lunges with Ball Rest 1 minute 7 minute AMRAP 7  Power Cleans (95/65) 7 Push Press 7 Knees to Elbows Rest 2 minutes 8 minute AMRAP … Continue reading

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WOD 7-27-12

Skill/Strength Dead Lifts: 5 @ 60%, 4 @ 70 %, (3 @ 85%) x 5 with 2 minutes rest between sets WOD 15 Minute AMRAP 5 Dead Lifts (225/155) 20 Double Unders (sub is hop over the bar) 5 Toes to … Continue reading

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WOD 7-26-12

WOD “Barbara” 5 Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Air Squats Rest 3 minutes between rounds Add times from each round to get total time.  

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WOD 7-26-12

WOD “Barbara” 5 Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Air Squats Rest 3 minutes between rounds Add times from each round to get total time.

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WOD 7-25-12

Partner WOD 40 Pull-ups while partner holds 225/155 lb in deadlift position 60 Wallball shots (20/14) while partner holds chin over the bar 100m Fireman’s carry and 35/25 lb kettlebell 40 Box jumps, alternating on a 24″ box 100m Fireman’s … Continue reading

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