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  • 10212014

    1) 3 Rounds

    20 sledge swings

    100' tire flip

    15 burpees

    200m run

    In two teams complete as a relay.

    **NOTE** 

    You're probably going to get a little dirty during this WOD so don't dress to impress. 

     

     


  • 10202014

    1) 10 hill sprints rest on walk back down

    2) For total reps 

    5:00 of KB snatches  53/35   

    1:00 Rest   

    3:00 of Double Unders   

    1:00 Rest   

    5:00 KB Snatches 53/35

    3) 5x45 sec l-sits

  • 10182014

    1) 5x3 clean + Jerk touch and go AHAP (power/power/full jerk after the full clean)

    2) 5 rounds of   

    250m row   

    10 Push presses 95/65   

    10 Overhead walking lunges 95/65

    Rest: 90sec

  • 10172014

    1) Snatch 5x3 AHAP pwr+pwr+full

    2) 20 Min AMRAP

    10 KBS

    10 Goblet squats 

    10 KB sit ups

    every time you set down the KB run 200m, use the same KB for all three movements AHAP


  • 10162014

    Team series WOD 5(ish)

    in teams of three complete the following for time

    150 wall-ball shots, 20 / 14 lb. to 10-foot target

    100 cleans, 155 / 105 lb.

    50 muscle-ups



  • 10152014

    1) Front squats 2x5, 2x3, 3x1 AHAP

    2) Lurong workout 6 

    8 Min AMRAP

    15 Snatches at 95/65
    15 Toes to Bar
    12 Snatches at 95/65
    12 Toes to Bar
    9 Snatches at 95/65
    9 Toes to Bar
    6 Snatches at 95/65
    6 Toes to Bar
    3 Snatches at 95/65
    3 Toes to Bar
    6 Snatches at 95/65
    6 Toes to Bar
    9 Snatches at 95/65
    9 Toes to Bar
    12 Snatches at 95/65
    12 Toes to Bar
    15 Snatches at 95/65
    15 Toes to Bar
    12 Snatches at 95/65
    12 Toes to Bar
    ...and so on



  • 10142014

    1) 2x1000m Row 

    2) 125 Burpee box jump overs for time

    3) 3x1:00 hollow holds


  • 10132014

    1) Every 45 Sec for 5:15 complete 3 muscle ups

    2) For time

    200m Run

    18 HSPU

    18 KB Clean and press (alt arms)

    400m Run

    15 HSPU

    15 KB Clean and press (alt arms)

    800m Run

    12 HSPU

    12 KB Clean and press (alt arms)

    400m Run

    9 HSPU

    9 KB Clean and press (alt arms)

    200m Run

    6 HSPU

    6 KB Clean and press (alt arms)

     


  • 10112014

    1) Snatch balance 5x3 AHAP

    2) 15Min AMRAP

    10 pull ups

    15 push press 95/65

    20 v-ups

    3) 3x10 KB twist (L+R=1)


  • 10102014

    1) Back squat 2x5, 2x3, 3x1 AHAP

    2) Fight gone bad(ish)

    Front squat 115/75

    Double unders

    Lunges

    Push ups

    KB Swings 70/53


  • 10092014

    1) In teams of two complete "Nancy"

    5 Rounds

    400m run

    15 OHS 95/65

    Each team member has to complete the five rounds and only one can work at a time. The clock stops when all the rounds are complete.


  • 10082014

    1) In even numbered teams perform the following as a relay

    3x100' shuttle sprint

    2) "Isabel"

    30 Snatches for time 135/95

    3) Ab wheel 5x10


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