FRIDAY WOD 10/31/14

Posted by on Oct 30, 2014 in WOD

HALLOWEEN WOD 400M Run 25 Pull Ups 25 Squats 25 Push Ups… 25 KB Swings (53/35) 400m Run 25 Pull Ups 25 Squats 25 Push Ups 25 KB Swings 400m Run THEN Strength 20 Reps Back Squat (Pick a weight that you can get 20 reps in a row but will challenge you) Endurance 3 Rounds 400m Row 15 GHD Sit Ups *TOMORROW’S CLASSES WILL BE AT 6AM, 7AM, AND 9:30AM, NO AFTERNOON...

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WEDNESDAY WOD

Posted by on Oct 28, 2014 in WOD

WEDNESDAY 50 Double Unders 21 Front Squat (115/75) 21 Burpees 50 Double Unders 15 Front Squat (115/75)… 15  Burpees 50 Double Unders 9 Front Squat (115/75) 9  Burpees THEN Strength 3 Rounds 5 Bench Press Endurance 4 Rounds 100m Sprint

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TUESDAY WOD 10/28/14

Posted by on Oct 27, 2014 in WOD

TUESDAY WOD 3 Rounds 400m Run 20 Dead Lift (275/185) 20 Lateral Box Jump Overs (20/16) THEN Strength … 3 Rounds 10 Barbell Rows 20 Half Moons Endurance 3 Rounds 400m Row 30 Second Hand Stand Hold Rest 3 Minutes between rounds

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