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April 1, 2013 - Monday
WOD - Helen 3RFT 400m run 21 kb swings 53/35 12 pull-ups Refer to Jan 7, 2013 or Dec 9, 2012
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March 29, 2013
Tire obstacle x 10 rounds WOD - 1RFT - Run 800m - 15 Pistols Left Leg - 15 Pistols Right Leg - 50 Russian Twist 35/26 - Run 600m - 10 Pistols Left Leg - 10 Pistols Right Leg - 40 Russian Twist - Run 400m - 5 Pistols Left Leg - 5 Pistols Right Leg - 30 Russian Twist March 28, 2013
WOD 13.4 7 minute AMRAP 3 Clean and jerk 3 Toes-to-bar 6 Clean and jerk 6 Toes-to-bar 9 Clean and jerk 9 Toes-to-bar 12 Clean and jerk 12 Toes-to-bar 15 Clean and jerk 15 Toes-to-bar 18 Clean and jerk 18 Toes-to-bar... 3 minute rest 3 minute max DU March 27, 2013
Skill Row 800 x 3 (split with partner every 400) WOD - 15 min amrap 1 rope climb (3 rope pulls) 400 m run 10 HSPU March 26, 2013
Strength - Back Squat 5.5.3.3.3 WOD - 4RFT 20 KB Swings 53/35 30 Walking lunges 90/50 40 sit-ups March 25, 2013
Cindy - 20 min amrap 5 pull up 10 push up 15 air squats Refer to Dec 3, 2012 March 22, 2013
Skill - HSPU WOD 400 m Run 50 push ups 400 m Run 50 air squats 400m Run 50 leg lifts 400m Run 50 k2e March 21, 2013 Thursday
Strength - bench press WOD - 13.3 12 min amrap 150 Wall ball 20/14 90 Double-unders 30 Muscle-ups Scaled - Pull-ups/ring dips for muscle ups March 20, 2013
Skill - DU - spend 10 minutes WOD - 4 RFT 5 Sumo deadlift high-pull 95/65 10 Power Snatch 95/65 15 Front squat 95/65 20 med ball sit ups 25/20 Tuesday, March 15, 2013
Strength - deadlift 3.3.3.3.3 WOD 12 min amrap 5 Burpees 10 goblet squat53/35 15 kb swings 53/35 |
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