Archives: » 2015 » January

Friday 1.30.15

Posted 30 Jan 2015 in WOD

Wod

5 RFT of:

a. Ground to Overhead x 10 – 135/85

b. Box Jump x 10 – 24/20

 

Strength

Upper or Lower of Your Choice

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Thursday 1.29.15

Posted 29 Jan 2015 in WOD

Wod

8 min AMRAP: 3, 6, 9, 12..

a. Wall Ball

b. TTB

c. Burpee

 

Strength

Upper or Lower of Your Choice

 

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Wednesday 1.28.15

Posted 28 Jan 2015 in WOD

Wod

For Time:

50 Cal Row

21 Power Cleans

40 Cal Row

15 Power Cleans

30 Cal Row

9 Power Cleans

 

Strength

Upper or Lower of Your Choice

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Tuesday 1.27.15

Posted 27 Jan 2015 in WOD

Wod

12 Min AMRAP:

a. HSPU x 10

b. KB Swing x 20

c. DU’s x 30

 

Strength

Upper or Lower of Your Choice

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Monday 1.26.15

Posted 25 Jan 2015 in WOD

Wod

1. AMRAP x 3 min:

a. Burpee Box Jump Overs x 10

then,

AMRAP x 3 min:

a. Push-ups x 10

b. Squats x 10

then,

AMRAP x 3 min:

a. Chest to Bar Pull-ups x 5

b. Alternating Lunge x 5 Per Leg

 

Strength

Upper or Lower of Your Choice

 

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Friday 1.23.15

Posted 23 Jan 2015 in WOD

Wod

5 RFT:

a. Power Clean x 9

b. Box Jump x 12

c. Row x Cal x 15

 

Strength

Upper or Lower of Your Choice

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Thursday 1.22.15

Posted 22 Jan 2015 in WOD

Wod

Buy-In: 100 DU’s

then, 3 rounds of:

a. Thruster x 10 – 95/65

b. Pull-ups x 10

then,

Cash Out: Run x 800m

 

Strength

Upper or Lower of Your Choice

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Wednesday 1.21.15

Posted 21 Jan 2015 in WOD

Wod

Individual or Partner: 800m Sled Drag

Strength
Upper or Lower of your choice

Extra Credit
1-2 accessory movements related to your weak points

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