WOD

Friday, April 25, 2014

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6 rounds:

6 HSPU (sub 3 negatives, 2 wall walks or 8 heavy DB strict press)

8 Pull Ups

12 Pistols (6 each leg)

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Thursday, April 24, 2014

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In teams of 2:

2-3 rounds:

One partner runs 800m while the other partner completes AMRAP of:

20 Walking Lunges

10 Burpees

Each partner will run 2-3 times and complete the AMRAP 2-3 times.

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Wednesday, April 23, 2014

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1 round unbroken (if possible):

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Rest 2-3 minutes

Repeat for a total of 5 rounds

▪ Goal is to perform all 27 reps unbroken with as much weight as possible

▪ If you are successful, you MUST increase weight on the next set

* If you fail, finish the set and attempt the same weight on the next set

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Tuesday, April 22, 2014

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Strength Work:

EMOM 10 min:

Odd minutes: 30 seconds max effort strict pull ups

Even minutes: 30-45 sec planks, V-holds, or superman holds or hollow rock

Then:

Tabata

Row

Single Arm KB Swings

Ab Mat Sit Ups

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Monday, April 21, 2014

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Every four minutes, for a total of six sets, complete the following as quickly as possible:

5 Front squats (approximately 70-75% of 1RM)

7 Toes to Bar

Sprint 200 Meters

Rest the remainder of the 4 minute cycle. Record the time to completion in each of the 6 sets.

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Friday, 18 April 2014

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“Nancy”

 

Five rounds:

400 m Run

15 Overhead squat (95/65)

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Thursday, 17 April 2014

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Strength: Bench Press –  8,6,6 @ 70, 75, 80%

For Time:

250m row

20 pushups

10 V-Ups

50 double unders

20 pushups

10 V-Ups

250m row

20 pushups

10 V-Ups

50 double unders

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Friday, 17 April 2014

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“Nancy”

 

Five rounds:

400 m Run

15 Overhead squat (95/65)

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Tuesday, 15 April 2014

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Strength: Front Squat 8,6,6 @ 70, 75, 80%

Every minute on the minute for 10 minutes:

Odd: 5 Front Squats (70-75% 1RM)

Even: Max Ring Dips

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Monday, 14 April 2014

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5, then 7, then 3 minute AMRAP:

200m Run

15 Up and Over Box Jumps (24”/20”)

10 Knees to Elbow

Rest 2 minutes between AMRAPS

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Friday, 18 April 2014

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“Nancy”

 

Five rounds:

400 m Run

15 Overhead squat (95/65)

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Friday, April 4, 2014

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‘Karen likes to Clean’
150 Wall Balls (20/14)
*Every 2 mins stop and perform
3 x Power Cleans (135/95)
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Thursday, April 3, 2014

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“300”
25 Pull Ups
50 Deadlifts (135/95)
50 Push Ups
50 Box Jumps (24/20)
50 TTB
50 Kettlebell Clean and Press (35/25)
25 Pull Ups
‘This is SPARTA!’
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Wednesday, April 2, 2014

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Bench Press
10 @ 65%
8 @ 70%
8 @ 75%
Death by Burpee:
On the minute – perform 4 bpes the first minute, 6 bpes the second minute, 8 bpes the third minute, and so on until you cannot complete the requisite amount of bpes in one minute.
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Tuesday, April 1, 2014

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Front Squat
10 @ 65%
8 @ 70%
8 @ 75%
‘Hot Sauce’ – A Tribute to T-Battle
In 10 minutes, complete as much of the following as possible:
(if you finish – repeat…)
Row 750m
21 FS (135/95)
30 C2B Pull ups
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