WODs

Wednesday August 7, 2013

Lift: Bench 3/3/3/3/3 *immediately after your 3 reps you will do max push ups. IMMEDIATELY. *max push ups doesn’t allow any rest in the bottom position. *document lowest amount of push ups WOD: 15min AMRAP 20 Airsquats 15 Knees to Elbows 10 KB Snatch 53/35 1 Rope Climb
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Tuesday August 6, 2013

WOD – For time Cash in = 100m Broad Jump Then… 5 Rounds 5 Push Press 135/95 7 Ring Dips 9 OHWL 45/35 Cash out = 100m Broad Jump
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Monday August 4, 2013

Lift: Deadlift 8/6/4/2/2 Wod: 15-12-9 C2B pull-ups Box Jumps 30/24 * 25 PVC Abmats after each round
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Saturday August 3, 2013 – 31 HEROES WOD

“31 Heroes” AMRAP 31 minutes (As Many Reps As Possible) 8 Thrusters (155/105#) 6 Rope Climbs (15 ft. ascent) 11 Box Jumps (30/24″) This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the r
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Friday August 2, 2013

Lift: Max Height Wallball Wod: 10,9,8….1 Thrusters 95/65 Box Jumps 24/20
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Thursday August 1, 2013

Lift: Snatch Complex  hang snatch/snatch from the floor/snatch balance Wod: Buy In -20 Strict Pull-ups 5 RFT 5 TGU 53/35 7 HSPU 9 Deadlifts 185/ 135 Cash Out  -20 Strict Pull-ups 
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Wednesday July 31, 2013

Wod: For Time 50 Air squats 400m Run 30 T2B 20 Burpees 10 Wall Walks 20 Burpees 30 T2B 400m Run 50 Air squats
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Tuesday July 30, 2013

Lift: Front Squat  2-2-2-2-2 Wod:”Death By” Clean and Jerk 135/95
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Monday July 29, 2013

Lift: 3RM Strict Press WOD: 15min AMRAP 20 Double Unders 15 Hand Release Push-ups 10 Medball Cleans 20/14 * Every 3rd minute stop where you are at and complete… 1 Rope Climb
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