Trident Blog

Thursday, October 3, 2013

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Strength:

Strict Press 8-6-6 @ 70% – 75% – 80%

then

5 Rounds

5 Burpees

10 TTB

15 Mountain Climbers (1 rep/leg)

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Wednesday, October 2, 2013

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Taste of DC SuperFit
15-10-5 reps of :
Barbell Complex and Pullups
1 Clean – 2 Front Squats – 1 Shoulder to Overhead = 1 rep

 

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Tuesday, October 1, 2013

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15-12-9-6-3

100m sprint

Hang Power Clean

Wall Balls

*5 Burpee penalty (immediate pay out) for dropping the wall ball mid set*

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Monday, September 30, 2013

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18 min Row – KB Swing – Box Jump relay 

Teams of 4 (3 works, 1 rests)

200m row is the pacer

Row goes to KB Swing (Russian)

KB Swing (Russian) goes to Box Jumps

Box Jump goes to rest

*Separate scores for KB Swings & Box Jumps

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Friday, September 27, 2013

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Friday
ALTERNATE WOD
 
Happy (29th) Birthday KAREN!!
 
5 Rounds
10 bb rollouts
28 front rack lunge steps
400 m run

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Friday, September 27, 2013

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Strength: Bench 10, 8, 8 @65, 70, 75% of 1RM
 
4min AMRAP A
5 x Deadlifts 80%
200m Sprint
 
2min Transition
 
4min AMRAP B
5 x Pull-ups
5 x T2B
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Keeping Charlie In The Game

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Charlies wod                                                                      

Trident Community, family and friends – there is no way I can possibly put into words how grateful I am for everyone’s support and participation in the fundraiser for Charlie’s therapy this past weekend. Thank you just doesn’t seem to cut it. I’ve never before been a recipient of such kindness and generosity of that magnitude. It seemed that people were literally tripping over each other to ...

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Thursday, September 26, 2013

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200M Burpee Broad Jump Buy-in
 
Then
 
4RFT
5 X OHS
10 x BB Roll-Outs
 
Then
 
200M Farmers Carry
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Wednesday, September 25, 2013

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Kandy –
teams of two
25Min time cap
 
Karen light- 100 wall balls 
Then
Annie-  50 40 30 20 10 (DU’s and Abmat sit-ups)
Then 
Max rounds of Cindy 
5 Pull-ups
10 Push-ups
15 Squats
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Tuesday, September 24, 2013

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Strength: Front Squat  10, 8, 8 @65, 70, 75% of 1RM
 
3RFT
10x Kb swing (Russian)
10 x Medball Chest passes against the wall
400m sprint
 
Post WOD plank work
Total 6 min 
Full, R-side, L-side, repeat
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Monday, September 23, 2013

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Tabata be kidding me.
Squat jumps
Row
AbMat SU (weighted)
Burpee
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Friday, September 20, 2013

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Birthday WOD – Happy Birfday Andrea!!!
It isn’t appropriate to ask a lady how old she is.. but you may be able to figure it out.
 
Teams  of two
 
Four rounds (total)
1 rep DL
2 Reps Power Cleans (from the floor)
3 Reps shoulder to overhead
4 reps Squat ( front or back)
 
then 41 reps Jump rope  (4 single followed by 1 DU = 1 rep ...
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Thursday, September 19, 2013

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Yo Yo Yo Yo.. Did you get your 50 Burpees in yet (and you thought we forgot about ‘cha!)
 
EMOTM – 10 Min
3 x Hang Power Clean
5 x T2B
 
Then (2 Min transition)
 
10 Min of:
30 second Sprint
30 second Rest
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Wednesday, September 18, 2013

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Strength: Deads 10, 8, 8 @65, 70, 75% of 1RM
 
Then
 
Front Squat: 21-15-9
Double Unders: 50-75-100
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Tuesday, September 17, 2013

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Special Note: If you didn’t do 50 Burpees on Monday, You get to Tuessday.. (Its a 50 Burpee buy-in week!) 
You can thank us later!
 
Strength: Press 10, 8, 8 @65, 70, 75% of 1RM
 
Then
 
TM of 2; 15MIN AMRAP
5 HVY Push Press
250 m Row
10 Box Jumps
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