January 17, 2013
Strength - Front squat WOD - 5 RFT 3 bar muscle ups (8 pull-ups 8 ring dips) 6 HSPU 12 goblet squats 53/35 24 sit-ups
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January 16, 2013 - Wednesday Spend 10 minutes on du WOD - 10,9,8,7,6,5,4,3,2,1,2,3,4,5,6,7,8,9,10 Burpees Ground 2 OH Plate (45/25) Wall Balls (20/16) DU January 15, 2013
Strength - Press Push Press Push Jerk WOD - 15 min amrap 15 Squat clean (95/65) 100 m row 15 k2e November 14, 2013
Whitman - 7 Rounds 15 kb swings - 53/35 15 power cleans 95/65 15 box jumps 24/20 January 11, 2013
WOD 2RFT Run 800m 30 slams 30 Power Cleans (115,80) 30 Toes to bar 30 Front Squats (115,80 JANUARY 10, 2013
Strength: OH Squats WOD - 15 min amrap 5 deadlifts (275/185) 10 wall balls (20/16) 200m row 10 ring dips (no band) January 9, 2013
Dirty 30's 50 du 35 box jumps (24/20) 35 GHD sit-ups 35 clusters (95/65) 50 du 35 snatch (95/65) 35 GHD sit-ups 35box jumps 50 du Happy Birthday Week to Daniel, Erin, Jayme, & Shannon!!!! January 8, 2013
Strenth: Back Squats 5min amrap 10 burpess 10 HSPU rest 2 min 5 min amrap 10 parallette pass thru 10 HR push-up January 7, 2013
Helen 3RFT 400m run 21 KB swing (53/35) 12 pull-up finish off with 800 row & 50 double unders January 4, 2013
WOD - for time 800m run 30 Med ball cleans 25/16 20 Toe Touch 10 Man Makers 45/25 each 400m run 30 Med ball cleans 20 Toe touch 10 Man makers 800m run |
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