FRIDAY WOD 1/30/15

Posted by on Jan 29, 2015 in WOD

FRIDAY WOD 21-15-9 Power Snatch (95/65) Burpees Thrusters (95/65) Toes 2 Bar *20 Minute Time Cap THEN… Strength 3 Rounds 10 Barbell Rows 30 Floor Wipers Endurance 3 Rounds 400m Run 1 Minute rest between rounds

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THURSDAY WOD 1/29/15

Posted by on Jan 28, 2015 in WOD

EMOM X 8 Minutes 150m Row or 100m Run Rest 1 Minute EMOM X 8 Minutes 5 Power Cleans (155/105) ADV(185/125) Rest 1 Minute EMOM X 8 Minutes 15 Box Jumps THEN 4 Rounds 5 Hang Clean Rest 1-2 Minutes between rounds Endurance Grab a partner 2 Rounds each 1 Partner holds plank 1 Partner does lateral jumps AMRAP for 1 minute

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MONDAY WOD 1/26/15

Posted by on Jan 25, 2015 in WOD

MONDAY WOD *This is the Team WOD for the challenge 3 Rounds 50 Double Unders 50 Air Squats 25 Pull Ups 25 Push Ups THEN Strength 3 Rounds 5 Squats Chose either MR Weighted Pull Ups OR MR 50% of 1RM Bench Press Endurance 800m Run

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1/22/15 THURSDAY WOD

Posted by on Jan 21, 2015 in WOD

THURSDAY WOD 10 Minute AMRAP 30 Double Unders 15 Snatch (75/55) THEN Strength 3 Rounds … 5 Hang Snatch 5 Overhead Squat Endurance 4 Rounds 200m Row 15 GHD Sit Ups OR 25 Ab Mat

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