Trident Blog

Tuesday, 29 May 2012

Posted by:

“HELEN”
3 RFT:
400 meter run
21 KB swings (54/35)
12 Pull-ups

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Friday, 25 May 2012

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4 Rounds
100 ft walking lunges w/ sandbags
30 Double Unders
20 Wallball shots (20/14)
10 HSPUs

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Thursday, 24 May 2012

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21 Clean & Jerks (95/55)
400m Run
15 Clean & Jerks (115/75)
600m Run
9 Clean & Jerks (135/95)
800m Run

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Wednesday, 23 May 2012

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4 Rounds
500m Row
18 TTBs
15 Good Mornings
12 KB Swings (70/53)

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Tuesday, 22 May 2012

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Strength: 5×5 Back Squat

In teams of two: athlete one does Front Squats (95/55) while athlete two takes a pair of dumbbells or kettlebells (53/35) 100 meters and leaves them there and runs back. Athlete one then runs out and retrieves the dumbells or kettlebells while partner two does Front Squats (95/55), continue with this pattern for 12 minutes.

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Monday, 21 May 2012

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Three rounds of:
Burpees
Power snatch (75/55)
Box jump (24/20)
Calorie Row
Chest to bar Pull-ups
*1 min per exercise w 1 min rest between rounds and a continuously running clock for 17
mins (FGB format)

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Friday, 18 May 2012

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10 Sledge Strikes
20 Slam Balls (25/15)
30 TTB
40 Calorie Row
50 Goblet Squats (53/35)
40 Barbell Rollouts
30 Pullups
20 Tuck Jumps
10 Muscle Ups

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Thursday, 17 May 2012

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Strength: 5×5 Shoulder Press

12min AMRAP
10 Push Press (95/65)
10 KB Swings (53/35)
10 Stepback Lunges

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Wednesday, 16 May 2012

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Cash in: 800m Row
3 Rounds
10 Turkish Get-ups (35/26)
12 Pistols
15 GHDs or V-ups
Cash out: 200 Double Unders

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Tuesday, 15 May 2012

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Strength: 5×5 Deadlifts

3 Rounds:
15 Deadlifts (225/155)
20 Box Jumps (24/20)
25 Pull ups

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Monday, 14 May 2012

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“RJ-modified”
3 Rounds:
800m Run
3 Rope Climbs or Wall Climbs (8’/6’)
35 Pushups

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Friday, 11 May 2012

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OMEM for 15 mins
15 Double Unders
3 Hang Snatches (115/85)

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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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