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Posted: April 28, 2014

Tuesday 29, 2014

Strength Day

Snatch - 5x3 @ 65%

Clean Pull - 4x4 @ 100%

3-n-3 - 5x4

Drop Snatch - 6x2

Dragon Flags - 3x10

Broom Stick Jumps - 3x10

Endurance WOD

6 ROUNDS OF

10 CAL ROW

10 SLAM BALLS

10 PLYO-PUSH-UPS

Posted: April 27, 2014

Monday April 28

"EMOM'

EMOM FOR 20 MINS

EVEN MINS 20 KB Swings

ODD MINS 10 Burpees

Posted: April 26, 2014

Saturday April 26

Team Wod

"DEL"

For Time:
25 Burpees
Run 400 meters with a 20 pound medicine ball
25 Weighted pull-ups with a 20 pound dumbbell
Run 400 meters with a 20 pound medicine ball
25 Handstand push-ups
Run 400 meters with a 20 pound medicine ball
25 Chest-to-bar pull-ups
Run 400 meters with a 20 pound medicine ball
25 Burpees

Posted: April 24, 2014

Friday April 24

"Endurance Wod"

3 mile Row/Run (4,800)

5 ROUNDS FOR TIME:

Push-ups and Sit-ups 20 reps

 

Posted: April 24, 2014

Thursday April 24

"CFT"

Back Squat Max

Strict Press max

Dead-lift Max

3 Rounds for Time:

5 Wall-Walks

10 Pistols

10 Toes to Bar

Posted: April 22, 2014

Wednesday April 23

"Olympic Meet"

MAX SNATCH

MAX CLEAN

METCON: Three Rounds for Time

20 Burpees

60 Double-Unders

Posted: April 22, 2014

Tuesday April 22

"PFT"

800m run

Max reps for one min of:

max push-ups

max sit-ups

max pull-ups

Posted: April 20, 2014

Monday April 21

"Helen"

4 rounds 

400m run

21 KB Swing

12 Pull-ups

Posted: April 17, 2014

Friday April 18

"Dianne"

21-15-9

HSPU AND DEADLIFT

Posted: April 16, 2014

Thursday April 17

"TABATA"

MB Cleans

KB Sit-up

Split-ups

Lat Push-ups

Posted: April 16, 2014

April 16

"Strength"

2+1 Clean & Jerk

3-n-3 Press & Overhead Squat

3 Rounds of:

10 Slam Balls

20 Lat Jumps

10 RDL

Posted: April 15, 2014

Tuesday April 15

"Edurance Wod"

4 Rounds For Time Of:

500M Row

250M Run

125/65 Single/Double Unders

Posted: April 14, 2014

Monday April 14

"Strength"

5x3 Hang Snatch

5x3 Strict Press, Push-Press,Split-Jerl

5x3 Box Squat

3 Rounds

10 Dragon Flags

20 SUMO-Deadlifts

10 Superman Hollow Body Rocks

 

 

Posted: April 10, 2014

Friday April 11

"Baby Bull"

4 Rounds For Time:

50 Double-Unders

15 Overhead Squat

15 Knees To Elbows

500m Run

Posted: April 10, 2014

Thursday April 10

"JT"

3 POS Clean 4x3

MB Jumps 4x10

Bent Over Row 5x4

"JT" 21-15-9

HSPU

Ring Dips

Push-ups