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August 17, 2012
6 rds 400 mb carry 12 push press (115/85) 12 box jumps 12 sdlhp (115/85)
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August 16, 2012
WOD - 5 Rounds 15 Medicine Ball Cleans (20/14 lbs) 15 slams (35/25) 15 Wall Balls (20/14) 15 strict/kipping pull ups August 15, 2012
WOD #1: 200 Meter Run 21 Deadlifts 200 Meter Run 15 Deadlifts 200 Meter Run 9 Deadlifts 200 Meter Run 4 min rest b/n wods WOD #2: 200 Meter Run 21 Toes to Bar 200 Meter Run 15 Toes to Bar 200 Meter Run 9 Toes to Bar 200 Meter Run August 14, 2012
WOD 21-15-9 Squat Cleans 125/95 42-30-18 Hand Release Push Ups 200 run btw each round August 13,2012
7 min wod 1 min rest btw 40 Kb swing 55/35 400 run 20 Kb swing 200 run 40 box jumps 400 run 20 box jumps 200 run 40 plated lunges 45/55 400 run 20 plated lunges 200 run August 19, 2012
WOD - For time: Run 1600 meters 150 Double-unders 30 Pistols Run 800 meters 100 Double-unders 20 Pistols Run 400 meters 50 Double umeets 10 pistols Come on :) Don't be scared of a little running!!!! August 8, 2012
WOD - Every 5 min for 4 rds 30 sec max thruster 30 sec rest 30 sec max du 30 sec rest 30 sec max snatches 30 sec rest Run 200 meters and rest remaining 5 min RX 105/75 L2 75/55 L3 65/45 August 8, 2012
WOD - 10 to 1 ladder HSPU T2B Run a 200 after each round Rx - Hspu 1 mat / T2B Level 2 - 2 mat / K2E Level 3 modification August 7, 2012
WOD - 20 Min amrap 5 inverted burpee 4 power clean 3 hang clean 2 front rack barbell lunge Rx 135/95 L2 115/80 L3 95/65 August 6, 2012
WOD 5 rounds 10 dl 135/95 200 m run Rest 2 min 5 rounds 7 dl 185/125 100 meter run Rest 2 min 5 dl 255/155 5 burpee |
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