Archives: » 2015 » April

Friday 5.1.15

Posted 30 Apr 2015 in WOD

Midline

Single Arm Farmers x 2 min / side

Strength

Deadlift – 2 x 10

Wod

21 – 15 – 9

a. KBS 70/53

b. Burpees

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Thursday 4.30.15

Posted 30 Apr 2015 in WOD

Midline
Weighted Planks

Strength
Bench Press 2×10

Wod
10 rft

a. Hspu x 5
b. Power Snatch x 10. 95/65

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Wednesday 4.29.15

Posted 29 Apr 2015 in WOD

Weightlifting

Clean & Jerk

Strength

Front Squat 2 x 10

Wod

5o Unbroken DU’s

15 Power Cleans 165/110

35 Unbroken DU’s

12 Power Cleans 165/110

20 Unbroken DU’s

9 Power Cleans 165/110

 

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Tuesday 4.28.15

Posted 28 Apr 2015 in WOD

Midline

KB Windmill 3×5

Ring Pullups 3×5

Strength

Press 2×10

Wod

3rft

a. Wall Ball x 30

b. KB Swing x 30

c. Ab mat sit-up

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Monday 4.27.15

Posted 27 Apr 2015 in WOD

Weightlifting
Snatch

Strength
Squat

Wod
“Isabel”

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Thursday 4.23.15

Posted 23 Apr 2015 in WOD

Midline
Hollow rock
Arched Hollow

Strength
Bench Press: 2×12

Wod
15 min AMRAP

Single arm farmers walk
Hspu
Box Jump
Pullups
DU’s

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Tuesday 4.21.15

Posted 21 Apr 2015 in WOD

Midline
a. Lateral wall walk
b. Strict ttb
c. Landmine

Strength
Press 2×12

Wod
20 min amrap
a. KB Snatch
b. Pistols
c. Ring Pushups
d. Pullups
e. Run x 200m

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Monday 4.20.15

Posted 20 Apr 2015 in WOD

Weightlifting
Snatch

Strength
Squat 2×12

Wod
For time: 100 rkb swings
– EMOM 5 Burpees

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