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Archive for the WOD Category

WOD – Wednesday – 10/08/14

WOD – Wednesday – 10/08/14

  A) Bench Press 5 X 3, Starting at 50% of 1rm. Add weight each set. Rest 90 Sec’s between sets. Record heaviest set B) 5 Rounds For Time: 5 Power cleans 135/95 9 Push-ups 9 KB Swings 53/35 C) 3 Rounds For Time: 20 OH Plate […]

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WOD – Tuesday – 10/07/14

WOD – Tuesday – 10/07/14

  A) 3 Rounds Not For Time: 7 Hand Release Push-ups 7 Alt Jumping Lunges (7 each leg…14 total steps) 7 Good Mornings 45/35# B) Dead Lift 4 Sets of 5 Reps @ 65% of 1RM rest about a min between sets C) For Time:    Buy […]

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WOD – Monday – 10/06/14

WOD – Monday – 10/06/14

  A) Front Squat 3 x 5 @ 80% Across    Don’t post load Rest as needed B) For Time: – 800m Run Buy-in 5 Rounds: 10 Pull-ups 8 Snatch 95/65 6 HSPU – 400m Run Cash out

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WOD – Friday – 10/03/14

WOD – Friday – 10/03/14

  A) EMOM 15 (Alternating) Min 1: 4-5 Push jerks (from ground) @ 60-70% Min 2: 12-16 Alt reverse Lunges Min 3: 30 Sec hollow hold (lay on back in hollow rock position) Rest as needed B) AMRAP 9 (WZA VQ1) 3 Power Cleans 135/95 3 hang […]

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WOD – Thursday – 10/02/14

WOD – Thursday – 10/02/14

  A) 3 x 400m Run (every 4 minutes) Record Fastes and Slowest Time B) 4 Rounds For Time* 20 Wallballs 15 Pullups 10 Dips (scale to assisted dips or push-ups) 8 Box Jumps 30/24 (No bounding unless Extremely confident in ablility) (scale the box height if […]

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WOD – Wednesday – 10/01/14

WOD – Wednesday – 10/01/14

  A) EMOM 5 3 Hang Snatch @ 70% (should feel comfortable. Focus on the movement. Listen to your coach) (stay back, tuck bar in to hip, drive through the heels, full extension, head through on catch) B) Find Max Hang Snatch (10 Minute Clock…Record best lift. […]

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WOD – Tuesday – 09/30/14

WOD – Tuesday – 09/30/14

Congrats to Danielle Szpindor for her win at Disney Fit Challenge this weekend.   A) Deadlift 3 x 2, 5 x 3 all at 80% B) For Time 100 Thrusters 95/65* Every 2 minutes, Do 5 Burpees and run 100m (including at start) *Aim to get this […]

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WOD – Monday – 09/29/14

WOD – Monday – 09/29/14

  A) EMOM 10 4-5 Clean & Jerks Pick a challenging, yet manageable weight…up to 60% (Don’t post Load). Full clean & split jerk if possible.    Stay on clock. Rest as needed B) AMRAP 12 4 HSPU 8 Burpee box Jump overs 24/20 12 KB Swings […]

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WOD – Friday – 09/26/14

WOD – Friday – 09/26/14

Friday Fun-Day A) Build to a Max Snatch – Power or Full (12 Minute clock) B) 8 Minute Clock     Advanced (Competitors) 800m Run Buy-in Max Rep Full clean (Squat) & jerk in remaining time 135/95 (a squat clean thruster is allowed)     Intermediate 800m Run Buy-in […]

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WOD – Thursday – 09/25/14

WOD – Thursday – 09/25/14

  3 Rounds (NOT FOR TIME) 8 V-Ups 12 Supermans 25m Bear Crawl B) AMRAP 5 8 KB Snatch 53/35 (may scale to DB snatch….chose weight) 100m Sandbag carry C) AMRAP 5 10 TTB 10 Box Step-ups 24/20 (alt) D) AMRAP 5 10 KB Swings 53/35 3 […]

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