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Freestyle Friday

2/28/2013

0 Comments

 
March 1, 2013 - Friday

Skill - Rowing work on technique

WOD - partner

4000 m row
Switch every 400m - sit-ups when not rowing :)
0 Comments

Take a Chance Thursday

2/27/2013

0 Comments

 
February 28, 2013 - Thursday

Bench Press
3.3.3.3.3

WOD - FT
10.9.8.7.6.5.4.3.2.1

Wall balls 20/16
KB Swings 53/35
15 double unders after each round
0 Comments

Wild Wednesday

2/26/2013

0 Comments

 
February 27, 2013

Skill - Rope Climb
3 climbs or
10 pulls

WOD 2 RFT - 18 min cutoff

800m run
18 Box Jumps 24
15 Air Squats
12 push press 105/75
9 Ring dips
0 Comments

Tackle Tuesday

2/25/2013

0 Comments

 
February 26, 2013

Strength - Back Squat

5.5.5.5.5

WOD - 15 min amrap

8 pull ups
16 Front rack walking lunges (95/65)
24 leg lifts
0 Comments

Benchmark Monday

2/24/2013

0 Comments

 
February 25, 2013

Randy

75 power snatches 75/55LBS

0 Comments

Fruity Friday

2/21/2013

0 Comments

 
February 22, 2013 - Friday

Skill: med ball cleans

2 Rounds

10 Power Snatch (115/75)
20 Med ball clean (20/14)
30 GHD Sit Ups
40 squat with med ball (20/14)
200 m run
0 Comments

Tree Top Thursday

2/20/2013

0 Comments

 
February 21, 2013 - Thursday

Strength - DeadLift

12 min amrap

10 k2e
20 Lunges 90/50
30 grasshoppers
0 Comments

What's up Wednesday

2/19/2013

0 Comments

 
February 20, 2013 Wednesday

Skill - HSPU x 10 minutes

Buy In -25 Burpees
3 RFT -
25 LA DB snatch 50/30
25 RA DB snatch 50/30
25 slams 35/25
200m row
0 Comments

Twister Tuesday

2/18/2013

0 Comments

 
February 19, 2013 - Tuesday

Strength - Clean & Jerk

WOD - 15 min amrap

10 hang cleans 95/65
10 Box Jumps 24/20
400 m run
0 Comments

Benchmark x 2 Monday

2/17/2013

0 Comments

 
February 18, 2013

1st WOD - KAREN
150 wall balls 20/14

2nd WOD - ANNIE
50-40-30-20-10 reps
Double-unders
Sit-ups
0 Comments
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