THURSDAY WOD 1/1/15

Posted by on Dec 31, 2014 in WOD

THURSDAY NEW YEAR WOD 800m Run 25 Ring/Bar Dips 25 Knees 2 Elbows 25 Clean & Jerk (115/75).. . 25 Knees 2 Elbows 25 Ring/Bar Dips 800m Run ADVANCED 800m Run 25 Ring Dips 25 Toes 2 Bar 25 Snatch (135/95) 25 Toes 2 Bar 25 Ring Dips 800m Run THEN Strength 10 Strict Press 10 Push Press 10 Push Jerk Endurance 4 Rounds 250m Row 15 Alternate each round GHD Sit Ups & Hip...

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WEDNESDAY WOD 12/31/14

Posted by on Dec 30, 2014 in WOD

WEDNESDAY WOD 21 Back Squat (115/75) 21 Burpee Box Jumps 15 Front Squat (115/75) 15 Burpee Box Jumps 9 Front Squat (115/75) *Sub Overhead squat if comfortable with overhead squats 9 Burpee Box Jumps ADVANCED … 21 Back Squat (155/105) 21 Burpee Box Jumps 15 Front Squat (155/105) 15 Burpee Box Jumps 9 Overhead Squat (155/105)   9 Burpee Box Jumps THEN Strength Work up to 3RM Overhead Squat Endurance Row 1 Mile Build a...

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SATURDAY WOD 12/27/14

Posted by on Dec 26, 2014 in WOD

SATURDAY WOD In Teams of 2 (Split reps evenly) 40 – 30 – 20: Row for Calories, Lateral Jumps While Partner Planks 40 – 30 – 20 Power Snatch (95/65), GHD Sit Up 40 – 30 – 20 Thruster (95/65), 200 Meter Run (each) …

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TUESDAY WOD 12/23/14

Posted by on Dec 22, 2014 in WOD

TUESDAY WOD 30 Wall Balls 20 Hang Clean (135/95) 30 Wall Balls 20 Push Press (135/95) 30 Wall Balls 20 Dead Lift (135/95) THEN… Strength 3 Rounds 5 Front Squat 5 Strict HSPU *If you cannot do strict HSPU, try a deficit HSPU Endurance Row 200m 30 GHD Sit Ups or 50 AB Mat Row 400m 20 GHD Sit Ups or 35 Ab Mat Row 800m 10 GHD Sit Ups or 20 Ab...

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