WOD

4 January 2011

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

Barbell Rollouts

Power cleans

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Monday 4 January 2011

Posted by:

“Murphy”
1 mile run
100 pullups
200 pushups
300 air squats
1 mile run
This workout is prescribed with a 20# weight vest. start and finish with the run. partition the pullups, pushups and squats any way you like.

this workout will take over a hour but can be scaled to a 1/2 murph or baby murph

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HAPPY NEW YEAR -TRIDENT

Posted by:

You don’t have to be a fantastic hero to do certain things – to compete. You can be just an ordinary chap, sufficiently motivated to reach challenging goals.
Edmund Hillary

Ten rounds for time of:
10 Pull-ups
20 Sit-ups
30 Squats

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30 December 2010

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150 Burpees for time

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Wednesday 29 December

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Wendler Cycle week 1 Back Squat

5×65%

5×75%

5×85%

Four rounds for time of:
Row 400 meters
50 Squats

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Tuesday 28 December 2010

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Wendler Cycle week Bench Press
5×65% 1RM
5x 75% 1RM
5x 85% 1RM
then
AMRAP 8 MIN
12 Pushups
12 Ring Rows
12 Slamballs

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Monday 27 December 2010

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Hope you all had a wonderful Holiday

Three rounds for time of:
35 Double-unders
95 pound Overhead Squats, 25 reps
15 Pull-ups

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Merry Christmas

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Wishing you and yours a very Merry Christmas

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Thursday 23 December 2010

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Partner workout:
100 med ball  pass sit-ups ,
200 meter overhead lunge (25/45 plate) ( 7 lenghts of mat or around building)1 person works other cheerleads and switch when needed,
100 med ball pass sit-ups,
200 squats(1 person working)
,
100 pullups (1 person working)

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Wednesday 22 December

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Wendler Cycle week 1 Shoulder Press

5×65%

5×75%

5×85%

AMRAP 12 min

250 m Row or 50 double unders

10 push press

15 slamball (25/15)

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Tuesday 21 December

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Wendler Cycle week 1 DeadLift

5×65% 1RM

5x 75% 1RM

5x 85% 1RM

AMRAP 12 MIN
24 medball Situps

12 pullups
12 Deadlift- Bodyweight

AMRAP 12 min

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Monday 20 Dec 2010

Posted by:

“Whitten”  a Friend of Nick S,

Five rounds for time of:

22 Kettlebell swings, 53#/35#

22 Box jump,

24 inch box

Run/Row 400 meters

22 Burpees

22 Wall ball shots, 20#

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, ...

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Friday, 17 December
6 min. running clock: 
row 500m. 
with the remainder of the time AMRAP of:
 5 power snatches (65#/95#)

10 C2B pull ups
rest 2 min.
6 min. running clock
. 50m wt. walking lunge (25#/40# db’s)

remaining time AMRAP of:

5 HSPU

10 burpees jumping over barbell
rest 2 min.
6 min. running clock
. 50 sit ups ,
remaining time AMRAP of:

5 big box jumps
,
10 kb swings(16kg/24kg)

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16 December 2010

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Wendler Cycle Back Squat

Warmup

5 x 65%

5×75%

5×85%

then

3 Rds. For Time

20 Goblet Squats

30 Knees to Elbow

20 DB Push Press

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15 December 2010

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Wendler Cycle Bench Press

Warmup

5 x 65%

5×75%

5×85%

then

2K Row for Time

Finish with reverse tabata hollow rocks ( work interval is 10 sec, 20 sec rest)

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