WOD

Monday, 9 July 2012

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800m run

21 KB Swings (53/35)

21 Pullups

21 Double Unders

21 Box Jumps (24/20)

 

600m Run

15 KB Swings (53/35)

15 Pullups

15 Double Unders

15 Box Jumps (24/20)

 

400m Run

9 KB Swings (53/35)

9 Pullups

9 Double Unders

9 Box Jumps (24/20)

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Friday, July 6

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Front squat 8,6,6 @70%, 75%, 80%

10,9,8,7,6,5,4,3,2,1

Front Squat (115/75)

2 Push-up Burpees

 

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Thursday July 5th 2012

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10 Min Clock:

C2B Pull Ups – start with 5 reps, then add 1 rep EMOM for 10 minutes

4 Min “rest” – starts with 400 M Run, then rest for the remaining clock

10 Min Clock:

Push Press – (135/95# or 65% of 1 RM) start with 5 reps, then add 1 rep EMOM for 10 minutes

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Thursday, July 5

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10 Min Clock:

C2B Pull Ups – start with 5 reps, then add 1 rep EMOM for 10 minutes

4 Min “rest” – starts with 400 M Run, then rest for the remaining clock

10 Min Clock:

Push Press – (135/95# or 65% of 1 RM) start with 5 reps, then add 1 rep EMOM for 10 minutes

 

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Tuesday, July 3

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Deadlift 8,6,6 @ 70%, 75%, 80%

“DD made me do it”

20, 15, 10, 5

SDHP (115#/75#)

Box Jumps (24/20)

Ring Dips

 

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Monday, July 25

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Intervals,

90 seconds rest in between rounds:

12 Dumbbell Thrusters

10 Burpees

200 M Run

 

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Monday, July 2

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5 Intervals, 90 seconds rest in between rounds:

12 Dumbbell Thrusters

10 Burpees

200 M Run

 

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Friday June 29th 2012

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Choose Your Own Hero or Girl!!!

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Thursday June 28th 2012

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Back Squat – 8,6,6 @ 70, 75, 80% of 1 RM

7 Min AMRAP – BB Complex (115#/75#)

3 Deadlifts, 3 Hang Cleans, 3 Thrusters

2 Deadlifts, 2 Hang Cleans, 2 Thrusters

1 Deadlift, 1 Hang Clean, 1 Thruster

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Wednesday June 27th 2012

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Muscle-up skill work – false grip, transitions from floor for beginners or progressions from hanging rings for intermediate athletes (10-12 minutes)

WOD:

6 Min – 5 Slamball, max ascending ladder of muscle-ups (ex. 5 Slamball, 1 m/u, 5 slamball, 2 m/u, etc.)

2 Min Rest:

6 Minutes of: 30 sec on, 30 sec off Erg Sprints

 

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Tuesday 26 June:

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Push Press: 8,6,6 @ 70%, 75%, 80% of 1RM

WOD: 12 Min Clock – EMOTM,

5 Burpees

5 Push Press @135/95# OR approx. 70% of 1 RM

 

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Monday 25 June 2012

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For Time:
3 Rounds of: 10 Wall Ball, 10 Push Ups
600 M Run
3 Rounds of:10 Goblet Squats, 10 KB Swings
600 M Run
3 Rounds of: 10 TTB, GHD Sit-ups or KTE, 10 Box Jumps (30/24)
600 M Run

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Thursday June 22nd 2012

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Deadlifs
10 @ 65%
8 @ 70%
8 @ 75%

4 Rounds of:
10 Push Press
10 Bar Jumps
15 Slamballs
10 Bar Jumps
10 T2B

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Wednesday June 20th 2012

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 Teams of 2

800 Meter run

10 power cleans (135/95)

600 meter run

12 power cleans

400 meter run

14 power cleans

200 meter run

16 power clean

 

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Tuesday 19th June 2012

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Front Squats
10 @ 65%
8 @ 70%
8 @ 75%

WOD
12 Minute AMRAP 
8 Deck Squats
200 M Run
10 Pullups
150 M Row

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