FRIDAY WOD 2/21/14

Posted by on Feb 20, 2014 in WOD

3 Rounds- Max Reps 1 Minute KB Snatch (53/35) Rest 30 Seconds 1 Minute Row Rest 30 Seconds 1 Minute Plank Rest 30 Seconds 1 Minute Over Head Walking Lunges (45/25) Rest 30 Seconds

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MONDAY WOD 2/17/14

Posted by on Feb 17, 2014 in WOD

MONDAY WOD “WOOD” Hero WOD 5 Rounds 400m Run 10 Burpee Box Jumps (24/20) 10 SDHP (95/65) 10 Thrusters (95/65) Rest 1 Minute between rounds

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THURSDAY WOD 2/6/14

Posted by on Feb 5, 2014 in WOD

THURSDAY WOD 4 Rounds 15 Weighted Hip Extensions Rest 60 Seconds 20 Weighted V-Ups Rest 60 Seconds THEN 4 Minute AMRAP 15 Wall Balls (20/14) 15 KB Swings (53/35) Rest 90 Seconds 3 Minute AMRAP 15 Wall Balls 15 KB Swings Rest 90 Seconds 2 Minute AMRAP 15 Wall Balls 15 KB Swings

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TUESDAY WOD 2/4/14

Posted by on Feb 3, 2014 in WOD

TUESDAY WOD 4 Rounds 5 Back Squat Rest 60 Seconds 5-7 Weighted Pull Ups Rest 60 Seconds THEN 3 Rounds For Time 15 Pull Ups 12 Burpee Box Jumps 9 Overhead Squat (115/75)

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