Wednesday WOD 1/15/14

Posted by on Jan 14, 2014 in WOD

WEDNESDAY WOD 7 Minute AMRAP 25 Ab Mat Sit Ups 100m Run Rest 3 Minutes 7 Minute AMRAP 15 Wall Balls (20/14) 15 Push Ups Rest 3 Minutes 7 Minute AMRAP 15 Box Jumps 10 Pull Ups

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TUESDAY WOD 1/14/14

Posted by on Jan 14, 2014 in WOD

TUESDAY WOD 4 Rounds 5 Dead Lift Rest 60 Seconds 20 Heavy KB Swings (70/53) Rest 60 Seconds THEN 800m Run 20 Overhead Walking Lunges (45/25) 30 Burpees 20 Overhead Walking Lunges 800m Run

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Wednesday WOD 1/7/14

Posted by on Jan 7, 2014 in WOD

WEDNESDAY WOD 15 Dead Lift (225/155) 30 Wall Balls (20/14) 10 Dead Lift 20 Wall Balls 5 Dead Lift 10 Wall Balls THEN 1 Mile Run or 1600m Row. (Moderate Pace) IF YOU ARE DOING THE CHALLENGE THIS WILL BE THE WOD YOU WILL DO TOMORROW 3 Rounds 5 Dead Lift (225/155) 10 Burpees 20 Wall Balls 30 Ab Mat Sit Ups Run 400m

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TUESDAY WOD 1/7/14

Posted by on Jan 6, 2014 in WOD

TUESDAY WOD 4 Rounds 5 Bench Press Rest 60 Seconds Max Reps Strict Pull Ups Rest 60 Seconds THEN 4 Rounds 10 HR Push Ups 20 KB Swings (53/35) 200m Run

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