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August 1, 2012
WOD - 15 min ladder 1:2:3:4:5:6...... 1 dl 1 hang power clean 1 jerk 2 dl 2 hang power clean 2 jerk Go up as high as possible rx 135/95
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July 31, 2012
WOD 5 burpee 400 run 20 pull up 20 Kb swing 55/35 Rest 2 min 5 burpee 300 run 15 pull up 15 Kb swing Rest 1:30 min 5 burpee 200 run 10 pull up 10 Kb swing Rest 1 min 5 burpee 100 run 5 pull up 5 Kb swing July 30, 2012
WOD - 4 rds 30 jump and touch 10 ft/8 ft 20 dl 185/135 10 hspu July 26, 2012
WOD 6 min amrap 12 mountain climbers (each leg) 6 sdhp 95/65 6 floor wipers 95/65 Rest 1 min 6 min amrap 12 thruster 95/65 6 plate burpee 45/25 6 jump lunge 45/25 Rest 1 min 6 min amrap 12 Kb snatch 53/35 6 mb slam 40/25 6 T2B July 25, 2012
WOD Buy in 800 m run 50 push up 50 double under 50 push press 50 double under 50 push jerk 50 double under July 24, 2012
WOD - 10 reps each Oh squat Box jump Thruster P clean T2B Burpee pullup T2B P clean Thruster Box jump Oh squat July 23, 2012
WOD - 4 rds 400 Meter Run 30 KB Swings 15 Knees to Elbow July 20, 2012
WOD - 21 min amrap Box jump Kb swing 63/44 Slams 40/25 1/2/3/4/5/6....till time runs out Every 3 min sprint 100 m July 19, 2012
WOD 200 m run 15 snatches 400 m run 15 snatches 200 m run 15 snatches 400 m run 115/80 July 18, 2012
WOD - 5 rd 1 min max push press 1 min max box jumps 1 min max wall ball Rest 1 min between |
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