Monday WOD 11/17/14

Posted by on Nov 16, 2014 in WOD

MONDAY WOD “Grace” 30 Clean & Jerk (135/95) THEN- Rest 3 Minutes 4 Rounds 200m Run 15 Knees 2 Elbows THEN … Strength 3 Rounds 3 Power Clean 10 Deficit HSPU Endurance 1500m Row

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THURSDAY WOD 11/13/14

Posted by on Nov 12, 2014 in WOD

THURSDAY WOD Cash In 800m Run 4 Rounds 10 Dead Lift (275/185) 20 GHD Sit Ups Cash Out 800m Row THEN … Strength 2 Rounds 5 Strict Press 2 Rounds 5 Push Press 2 Rounds 5 Jerk Endurance EMOM X 7 Minutes 20 Box Jumps

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WEDNESDAY WOD 11/12/14

Posted by on Nov 11, 2014 in WOD

WEDNESDAY WOD 14 Minute AMRAP 6 Back Squat (225/135) 12 Ring Dips 200m Run THEN Strength … EMOM X 7 Mins 3 Rounds 1 Power Clean 1 Push Press 1 Front Squat Endurance EMOM X 7 5 Wall Balls 5 Burpees

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FRIDAY WOD 11/7/14

Posted by on Nov 6, 2014 in WOD

FRIDAY WOD 10 Minute AMRAP 10 Burpee Box Jumps (24/20) 10 Squat Cleans (155/105) THEN Strength 30 Floor Wipers 10 Overhead Barbell Lunges (Use the same bar that you use on the floor wipers) Endurance 3 Rounds 250m Row 35 Double Unders  

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WEDNESDAY WOD 11/15/14

Posted by on Nov 4, 2014 in WOD

WEDNESDAY WOD 500m Row OR 400m Run 60 Wall Balls (20/14) 50 Double Unders 30 Wall Balls 50 Double Unders 15 Wall Balls 500m Row THEN Strength 3 Rounds Max Reps GHD Sit Ups 20 Ring Rows Endurance 3 Rounds One Minute ON One Minute OFF Double Unders for Max Reps

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