Monday WOD 9/1/14

Posted by on Aug 31, 2014 in Nutrition

10 HSPU 15 Dead Lift (250/170) 25 Box Jumps (30/24) 50 Pull Ups 100 Wall Balls (20/14) 200 Double Unders 400m Run with a 45/25lb plate… THEN Strength 3 Rounds 10 Dead Lift 10 Weighted Pull Ups Endurance Run the loop- Approximately 2.5 miles

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Friday WOD 8/29/14

Posted by on Aug 28, 2014 in Nutrition

FRIDAY WOD 21 Thrusters (95/65) 200m Run 15 Thrusters 400m Run 9 Thrusters 800m Run THEN… Strength 3 Rounds 20 Ring Push Ups 20 Half Moons Endurance 3 Rounds 300m Row Sprint 1 Rope Climb

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THURSDAY WOD 8/28/14

Posted by on Aug 27, 2014 in Nutrition

THURSDAY WOD 5 Rounds 5 Strict HSPU OR Wall Walks 10 Toes 2 Bar 20 KB Swings… THEN Strength 3 Rounds 5 Dead Lift 10 Deficit HSPU Endurance MR Unbroken Double Unders OR Practice Double Unders for 5 Minutes

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TUESDAY WOD 8/26/14

Posted by on Aug 25, 2014 in Nutrition

TUESDAY WOD 21-15-9 Power Snatch (95/65) Bar Facing Burpees 50 Double Unders… THEN Strength 3 Rounds 5 Hang Snatch 15 Weighted Hip Ext Endurance 3 Rounds 400m Run 5 Tire Flips

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MONDAY WOD 8/25/14

Posted by on Aug 24, 2014 in Nutrition

MONDAY WOD “MARY” 20 Minute AMRAP 5 HSPU 10 Pistols (One legged squats) 15 Pull Ups THEN … Strength 4 Rounds 5 Back Squats 10 C2B Pull Ups Endurance 100 Double Unders 1000m Row 800m Run

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