November 14, 2012
WOD - 2RFT 800m run 25 push press (95/65) 25 box jumps (24/20) 25 wall balls (20/16) 25 sit-ups
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November 13, 2012
WOD - 7 RFT 5 squat cleans 125/95 10 push ups HR 10 LA DB Snatch 50/30 10 RA DB Snatch 50/30 November 12, 2012
Rankel - 20 Min Amrap 6 DL - 225/155 7 Burpee Pull-ups 10 KB Swings 2 pood/1.5 pood 200m run November 9, 2012
WOD - 5 RFT 20 Front Rack lunges 95/65lbs 20 K2E 20 Pass Throughs 20 Leg Exts 100m run November 8, 2012
WOD - 12 min amrap 10 Burpees 10 Man makers 45/25 10 Slams 10 DU November 7, 2012
Fight Gone Bad - 3 rds...rotate each minute Wall-ball 20/14LBS Sumo deadlift high-pull 75/55LBS Box-jumps 20" Push-press 75/55LBS Rows 1 minute rest between rounds November 6, 2012
Strength - thrusters 5.5.3.3.1.1 WOD - 15 min amrap 5 thrusters 95/65lbs 10 LA kb swing 53/35 10 RA kb swing 53/35 100m sprint November 5, 2012
Elizabeth 21-15-9 reps Clean 135/95 lbs Ring dips 1 mile run to follow :) November 2, 2012
60 db snatch 45/25 50 hollow rockers 40 slams 35/25 30 ground to oh 45/25 20 Turkish get ups 26/18 10 inchworm 20 Turkish get ups 26/18 30 ground to oh 45/25 40 slams 35/25 50 hollow rockers 60 db snatch 45/25 |
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