MONDAY WOD 6/1/15

Posted by on May 31, 2015 in WOD

MONDAY WOD “Grace” 30 Clean & Jerk (135/95) -Rest 3 Minutes- 3 Rounds 400m Run 10 KB/DB Snatch (53/35) 15 T2B Strength 3 Rounds 5 Power Snatch 3 Rounds 5 Snatch Grip Dead Lift Endurance Run 800m Row 800m 80 Double Unders

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FRIDAY WOD 5/29/15

Posted by on May 28, 2015 in WOD

FRIDAY WOD 15 Front Squats (135/95) 200m Run 15 Clean & Jerk (135/95) 400m Run 15 Clean & Jerk (135/95) 200m Run 15 Front Squats (135/95) THEN Strength Work on squat clean Build up to a heavy set of 3 Endurance 2 Rounds 100 Double Unders 15 Burpees

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THURSDAY WOD 5/28/15

Posted by on May 27, 2015 in WOD

THURSDAY WOD 7 Rounds 7 Dead Lift (225/155) 7 T2B 200m Run THEN Strength Build up to a heavy set of 3 Dead Lift 10 DB Rows between sets Endurance 4 Rounds 200m Row Sprint *Guys try to maintain a 1:45 pace or lower *Girls try to maintain a 1:53 pace or lower

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WEDNESDAY WOD 5/27/15

Posted by on May 26, 2015 in WOD

WEDNESDAY WOD 4 Minute AMRAP 20 Wall Balls (20/14) 40 Double Unders Rest 3 Minutes 4 Minute AMRAP 15 KB Swings 30 Sit Ups Rest 3 Minutes 4 Minute AMRAP 10 HSPU 20 Jumping Lunges THEN Strength 3 Rounds 10 Overhead Lunges (45/25) 20 GHD Sit Ups Endurance Row 400m, 300m, 200m, 100m Complete 3 rope climbs between rounds

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TUESDAY WOD 5/26/15

Posted by on May 25, 2015 in WOD

TUESDAY WOD Partner WOD- Split Reps Evenly 30 Burpee Box Jump Overs (20″) 30 Snatches (115/75) 30 Burpee Box Jump Overs (20″) 30 Clean and Jerks (115/75) 30 Burpee Box Jump Overs (20″) 30 Thrusters (115/75) THEN Strength 3 Rounds 15 Russian KB Swings 15 GHD Sit Ups 15 Hip Extensions Endurance Partner Row 2000m Row *Each partner rows 2 sets of 500m

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