Author Archive

Thursday, 10 May 2012

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400m Run
10 Pullups
10 Box Jumps
10 Pushups
5 rounds

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Wednesday, 9 May

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100 OHS (75/45)
Every time bar is put down, 3 Burpees

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Monday, 7 May 2012

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20 Wallballs (20/14)
20 TTB
20 Calorie Row
4 rounds

After WOD is complete:
Max rep Pullups – once athlete comes off the bar, event is complete

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Wednesday, March 21

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Wendler 1RM Test: Deadlift

4 Rounds for Time:
8 SDHP (95/65)
12 Box Jumps (24/20)
400M Run

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Tuesday, 20 March

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Wendler 1RM Test: Strict Press

“Coe”
10 Rounds for Time:
10 Thrusters (95/65)
10 Ring Push-ups

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Monday, 19 March

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Complete one descent and one ascent of the following ladder:
40 OH walking lunges (45/25)
30 pull-ups
20 slam-balls
30 OH walking lunges (45/25)
20 pull-ups
10 slam-balls
20 OH walking lunges (45/25)
10 pull-ups
5 slam-balls

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Tuesday, 17 January 2012

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8 Pushups
10 Power Snatch (95/65)
12 Box Jumps (24/20)
12min AMRAP

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Monday, 16 January 2012

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“The King”
1 Rope Climb
9 TTB
6 Thrusters (135/95)
8 Pullups
*Begin each round w/ a 400m Sandbag Run
29 min AMRAP

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Friday, 21 October 2011

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250m Row
10 Pushups
7 min AMRAP
1 min Rest
10 Slamball (15/10)
10 V-ups
7 min AMRAP
1 min Rest
10 KTE
10 Pullups
7 min AMRAP

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Thursday, 20 October 2011

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Wendler Squat
3 @ 65% of 1 RM
3 @ 75% of 1 RM
3+ @ 85% of 1 RM

“Jeremy”
21-15-9
OHS (95/65)
Burpees

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Wednesday, 19 October 2011

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WOD 1:
Rowing Intervals – 1 min work/1 min rest for 10 mins
2 mins Rest
WOD 2:
AMRAP 10 mins
15 Good Mornings
100m Farmers Carry (53/35)

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Tuesday, 18th October 2011

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Wendler Shoulder Press
3 @ 65% of 1 RM
3 @ 75% of 1 RM
3+ @ 85% of 1 RM

10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Push Press (95/65)
Pullups
OH Stepback Lunges (45/25)

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Monday, 17th October 2011

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1000m Run
21 KB Swings (53/35)
21 Wall Ball (20/14)
21 Double Unders
21 Box Jumps (24/20)
800m Run
15 KB Swings (53/35)
15 Wall Ball (20/14)
15 Double Unders
15 Box Jumps (24/20)
600m Run
9 KB Swings (53/35)
9 Wall Ball (20/14)
9 Double Unders
9 Box Jumps (24/20)

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Friday, 19 August 2011

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8 min AMRAP
6 Pull ups
12 Air Squat
2 min rest
8 min AMRAP
250m Row
16 Weighted Step-backs (8 ea leg) w/ DB (35/25)

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Thursday, 18 August 2011

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Wendler Bench Press: 5-5-5 @ 65, 75, 85% of 1RM
18 min AMRAP
10 Bench Press (135/95)
12 GHD (or 24 Abmat)
100m Farmers Carry (53/35)

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