Strength - Back Squat
WOD - 1 Round 800m Run 10 HSPU (1 mat) 20 Push Jerk (135/95) 30 Ring Dip (no band) 800m Run
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January 30, 2013
WOD - 4 RFT 50 double unders / 100 jump rope 25 knees to elbows 100m farmer walk 90/50 25 med ball clean 20/16 January 29, 2013
Strength: Bench Press WOD 12 min amrap 15 wall balls 20/16 15 DB PP - 50/30 15 push up/sit up HaPpY BiRtHdAy KeLLi MoNrOe!!! 31 V Ups For Kelli 31 Leg Lifts for Kelli 31 GHD Sit-ups for Kelli 31 Superman for Kelli January 28, 2013
WOD Klepto 4 rds 27 box-jumps 24/20 20 burpees 11 squat cleans 145/100 Partner Judging - your choice - pick a partner if want to go on benchmark board :) Refer to October 15, 2012 January 25, 2013
WOD - Chipper 50 DU or 150 JR 400m run 400m row 40 step ups 90/50 300m run 300m row 30 GHD Sit-ups 35/25 200m run 200m row 20 Turkish get ups (Split) 35/26 100m run 100m row 10 man makers 90/50 January 24, 2013
Strength - Deadlift 5 Front Squat 155/95 25 KB swings 53/35 4 Front Squat 20 KB swings 3 Front Squat 15 KB Swings 2 Front Squat 10 KB swings 1 Front Squat 5 KB Swings 100 push-ups
800m run 100 sit-ups 800m run 100 air squats 800m run Strength - Snatch
5.3.3.1.1.1 WOD - 15 min amrap 15 Slams 35/25 15 T2B 15 DB Press 45/25 January 21, 2013
Happy Birthday to my Mom (Marsha) Kelly - 5 RFT 400 meter run 30 box jumps 24/20 30 wall-ball shots 20/14 Refer to September 23, 2012 for previous time Birthday Cashout!!! January 18, 2013
Skill - Rope Climb WOD - 4 RFT 20 LL pistol 10 LA DB snatch 45/25 400 m run 20 RL pistol 10 RA DB Snatch 45/25 |
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