Posts made in December, 2015

Thursday 12/31/15

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

7:00am only WOD: 15 power cleans 5 burpees 30 crossovers 12 power cleans 5  burpees 30 crossovers 9 power cleans 5 burpees 30 crossovers 6 power cleans 5 burpees 30 crossovers 3 power cleans 5 burpees 30...

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Wednesday 12/30/15

Posted by on Dec 29, 2015 in WOD | 0 comments

6:00am, 6:00pm strength: deadlift 1-1-1-1 WOD: Max rep of row for calories Bench press ball slams candlesticks :45 work/:15 transition 1:00 rest after each round 3 rounds

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Tuesday 12/29/15

Posted by on Dec 29, 2015 in WOD | 0 comments

6:00am, 6:00pm buy in: 40 Romanian leg lifts 4 x max time handstand hold and/or walks WOD: 20 lateral over the box jumps 20 shoot throughs 20 Russian kettlebell swings 20 double unders 1:00 rest Btwn rounds 6 rounds *attempt each round with no rest*  

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Monday 12/28/15

Posted by on Dec 28, 2015 in WOD | 0 comments

6:00am, 6:00pm, 7:00pm Strength: Front squat 1-1-1-1 WOD: 5 Curtis Ps (95/65) 20 target touch 20 toe touch 20 back extensions 4 Curtis Ps 20 target touch 20 toe touch 20 back extensions 3 Curtis Ps 20, 20, 20 2 Curtis Ps 20, 20, 20 1 Curtis P 20, 20, 20

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Sunday 12/27/15

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

8:30am, 9:45am skills session strength: clean complex 2-2-1-1 WOD 1: 4:00 row WOD 2: 4:00 plate burpees WOD 3: 10 kb swings American 10 box jumps 4:00 AMRAP WOD 4: 4:00 wall ball shots

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