Posts made in August, 2015

Tuesday 9/1/15

Posted by on Aug 31, 2015 in WOD | 0 comments

6:00am, 6:00pm, 7:00pm skill work: chose 2 body weight items to work on during 8:00 running clock. (Ring dips, muscle ups, supine pull-ups, knees to elbows, pistols, toes to bar, double unders, etc) WOD: 5 wall ball shots 200m run 10 wall ball shots 200m run 15 wall ball shots 200m run etc… 17:00 AMRAP cash out: 10:00 mobility

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Monday 8/31/15

Posted by on Aug 30, 2015 in WOD | 0 comments

6:00am, 6:00pm, 7:00pm strength: overhead squat 3-3-3-3 WOD: 7 sumo Deadlift high pulls 14 kettlebell swings 21 reverse crunches 4 rounds for time

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Sunday 8/30/15

Posted by on Aug 30, 2015 in WOD | 0 comments

8:30am strength: rack jerk 5-5-5-5 WOD: 6 weighted lunges from rack 1 candlestick burpee, increasing by 1 each round EMOTM for 12:00

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Saturday 8/29/15

Posted by on Aug 30, 2015 in WOD | 0 comments

8:00am “Hot Shots 19″ 6 rounds for time of 30 squats 19 power cleans 7 strict pullups 400m run

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Friday 8/28/15

Posted by on Aug 27, 2015 in WOD | 0 comments

6:00am ONLY 28:00 rotation for :45 on/:15 transition of -burpees -wall ball shots -dumbbell thrusters -butterfly sit-ups -box jumps -kettlebell swings -push-ups  

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