WOD

Monday, April 6, 2015

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Partner WOD

For Time:  188 KB swings / 200m run

Cash-out: Team must carry the KB used for the wod on a 400m run.

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April 3, 2015

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“The Trifecta, part 1

 

*Snatch Skill work*

 

12, 9, 6

OHS/T2B

90 sec rest

9,6,3

Power Snatch/Pull Ups

90 sec rest

6,4,2

Hang Snatch/C2B or Muscle Up

 

Until Next Time… :-)

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April 2, 2015

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Light It Up BLUE!!!

 

*Mobility Work*

 

For Time:

40 weighted sit-ups

50 Box Step Ups (20)

400 Meter Run

60 Wall Balls (20/14)

400 Meter run

50 Jumping Lunges

40 V-Ups

Elbows Up… Be Great. :-)

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April 1, 2015

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“Horse Power”

 

Strength: Deadlift 1RM

 Then

 9 minute Partner WOD:

 3 Deadlift (115/75)

2 Hang Cleans

1 Thruster

*alternating*

Chest Up, Knees Out. :-)

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March 31, 2015

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Milk & Cookies!!”

 

*HSPU Skill Work *

 Then

200m run, 2 HSPU, 20 DU’S

200m run, 4 HSPU, 30 DU’S

200m run, 6 HSPU, 40 DU’S

200m run, 8 HSPU, 50 DU’S

200m run, 10 HSPU, 60 DU’S

*15 minute Cutoff*

Knees Out,  Chest Up!  :-)

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March 30, 2015

Posted by:

Puuukie J

 

7 minute EMOM

Max Cal row

5 Burpees at the top of every minute

2 minutes rest

 7 minute EMOM

8 KBS

8 Goblet Squats

Elbows Up, Knees Out.. :-)

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3/27/2015

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“The Green Mile, 15.5″

27-21-15-9 reps for time of:
Row (calories)
Thrusters

M 95 lb. F 65 lb.

Knees Out, Elbows Up!

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3/26/2015

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“Dance With Me”

 

*Mobility Work*

 Then

21, 15, 9

Burpee Box Jumps (24/20)

V-Ups

400 meter run

 

Elbows Up! :-)

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3/25/2015

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“OHHH.. NOOO.. Homies!”

 

*Squat Clean and Push Jerk Skill work*

 

16 minute EMOM:

3 Squat Cleans, 3 Push Jerk (ODD)

35 DU (Even)

 

Elbows Up Homie! :-)

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3/24/2015

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“HASHTAG”

 

Strength: 1RM Strict Press

then

8 Rounds of:

20sec on / 10sec off Push Press

20sec on / 10sec off Bent over row

 

Knees Out, Elbows Up! :-)

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3/23/2015

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“Shirts Off Season”

 

200 meter run

15 Dumbbell Thrusters

30 T2B

200 meter run

15 Dumbbell Thrusters

20 Chest 2 Bar

200 meter run

15 Dumbbell Thrusters

15 T2B

200 meter run

15 Dumbbell Thrusters

10 Chest 2 Bar

Knees Out, Elbows Up! :-)

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OPEN WOD 15.4!!!

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RX:

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.

Scaled:

Complete as many rounds and reps as possible ...

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Thursday, March 19th

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5 rounds:

20 Weighted DB walking

Lunges (25/45)

20 Renegade rows

20 Floor presses

20 RDL’s (single DB)

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Wednesday, March 18th

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Squat 1RM

10 rounds of:

7 Pull ups

7 Slam balls

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Tuesday, March 17th

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Cash in:

1000M row then:

7 minute AMRAP of:

6 V-ups

5 Ring dips

4 Pistols (to a box or strict)

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