December 14, 2012
Dec 14 - Friday WOD - 4rft 10 Turkish get ups ( 5 each arm) (35/26) 20 Ring Row 30 Front Rack walking lunges (95/65)
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December 13, 2012
WOD - 13 min amrap 13 Ground 2 OH (45/35 plate) 13 med ball sit-ups (20/16) 13 air squats 13 k2e See y'all Friday!!! December 12, 2012
Rope Climb x 2 Rope pull x 10 WOD - chipper (22 min) 800m run 30 Push Press (95/65) 30 Box Jumps (24/20 30 SDLHP (95/65) 400m run 20 Push Press 20 Box Jumps 20 SDLHP 200m run 10 Push Press 10 Box Jumps 10 SDLHP 100m run 5 push press 5 box jumps 5 SDLHP December 11, 2012
WOD - 15 min amrap 100m sprint 10 slams 35/25 20 Burpees December 10, 2012
Helen - 3RFT 400m run 21 KB Swings (53/35) 12 pull-ups Dress for the cold weather!!! December 7, 2012
WOD - 2 RFT 50 Pistols 40 Russian Twist 35/26 30 Goblet Squat 53/35 20 LA Kb Swing 35/26 20 RA KB Swing 35/26 10 T2B December 6, 2012
WOD - Gilbert 1rft 400m run 47 push press 95/65 47 walking lunges 90/50 47 du 47 step ups 90/50 47 leg lifts 400m run December 5, 2012
WOD- 20-15-10-5-10-15-20 Box Jumps 30"/24" Kettlebell Swings 53/35 Ring Dips December 4, 2012
Strength - Power Cleans AMRAP 6 min 100m run 9 Burpees 9 Wall Balls @20/16 Rest 3 minutes AMRAP 6min 100m run 9 k2e 9 Slams December 3, 2012
Cindy - 20 min AMRAP 5 Pull-ups 10 Push-ups 15 Squats *refer back to September 10 for previous Cindy |
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