September 17, 2012
EVA 5 rounds 800m run 30 kb swings 53/35 30 pull-ups
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September 14, 2012
WOD - 4rds 10 HSPU 15 OH Squats (95/65) 25 db snatch r arm (40/25) 25 db snatch L arm (40/25) 400 m row September 13, 2011
32 For B :) 32 box-jumps (24/20") 32 jumping pull ups 32 kettlebell swings (53/35LBS) 32 walking lunge 32 k2e 32 push-presses (95/65LBS) 32 back extensions, 32 wall-ball (20/14LBS) 32 double-unders 800m run (b's favorite :) September 12, 2012
5 Rounds 30 DL (155/115) 20 Slams (35/25) 10 Burpee 5 K2E September 11, 2011
9/11/2001 800m run 9 Thrusters (95/65 lbs) 11 Box Step Ups (24"/20") w/wt (90/50lbs) 800m run 9 Thrusters (95/65 lbs) 11 Box Step Ups (24"/20") w/wt (90/50lbs) 401m run w/wt (45/25lbs) 9Thrusters (95/65 lbs) 11 Box Step Ups (24"/20") w/wt (90/50lbs) September 10, 2012
CINDY - 20 MIN AMRAP 5 pull ups 10 push ups 15 air squats September 7, 2012
25 min AMRAP 200m run 20 Burpee WB (20/14) 50 situps 20 slams (35/25) 10 Tire Flips September 6, 2012
WOD 21 OH squats 95/65LBS 42 T2B 15 OH squats 95/65LBS 30 T2B 9 OH Squatst 95/65LBS 18 T2B September 5, 2012
AMRAP - 20 minutes 6 Deadlifts 225/155 lbs 7 Burpee pull-ups 10 KB swings 53/35 lbs 200m run Four rounds for time:
100 ft walking lunge with plate OH 45/30 30 Box jump, 24" 20 Wallballs 20/14 lb 10 HSPU |
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