WOD

Summer Breeze!

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“Spring Time Fun!”

 

Cash-in: 800 meter run

 

20 minutes of:

3,6,9,12 repeat

 

Hang Power Cleans (135/95)

Over the Bar Facing Burpees

 

Cash-out: 800 meter run

 

 

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My Happy Dance….

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Back Squats

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

Then,

Descending Ladder, 10-1:

Back Squats (135/95)

&

T2B

 

Cheers! :-)

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BBF’s!!!

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*Partner WOD!*

Cash-in (75 alternating Pull-Ups (5 each until you hit 75 as a team)

 *Then*

400 meter partner lunge!

One partner lunges while the other performs a single arm farmers carry with a KB or DB (modelately heavy); they will alternate until they complete the 400 meters

 

Cash-out (75 alternating Pull-Ups (5 each until you hit 75 as a team)

Cheers!!
:-)
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Monday Bliss!!

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 Complete 3 rounds of the following (1 minute rest between rounds; 5  stations = 1 round)

*1 minute at each station (max effort)*

 Tire Flips

Abmat sit-up’s (weighted)

DB Thrusters

Box Jumps (24/20)

Calorie Row

Cheers! :-)

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Friday, May 16, 2014

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Friday, May 16th

5 rounds Toes 2 bar Cindy
***5 T2bar
***10 Push ups
***15 Air Squats

15 C&J @ 70%

5 Rds Toes 2 bar cindy
***5 T2bar
***10 Push ups
***15 Air Squats

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Thursday, May 15, 2014

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Thursday, May 15th

Strength-Strict Press:
8@70% 6@75% 6@80%, Failure@40

12 Min AMRAP of:
10 Seated Alternating
DB press (5 each arm)
200 meter run
10 Step up step back lunges(5 each leg)(20in box)

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Wednesday, May 14, 2014

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Wednesday, May 14th

Cash In: 1000 Meter Row
Then:
6 Rounds of:
10 Wallballs
25 Russian Twist
30 Double Unders

Cash Out: 800 Meter Row

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Tuesday, May 13, 2014

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Tuesday, May 13th

Strength: Deadlift: 8@70%, 6@75%, 6@80%, 10@ 50%

4 Rounds
200 meter run
10 pull-ups
10 No Push-up burpee box jumps. (20 in)
10 Sumo DL High Pulls

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Monday, May 12, 2014

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Monday, May 12th

Teams of 2
8 Min AMRAP:
Ladder up of,
Push Press w/ Plank Holds
2 Min Rest
8 Min AMRAP:
Ladder up of,
OHS W/ 6’’ Leg Lift Holds

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Friday, May 9, 2014

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Friday, May 9th

3 rounds for time:

10 Hang Power Cleans (135/95)

10 Front Rack Reverse Lunges (5 each leg )(135/95)

20 Box Jumps (24/20)

Run 400 meters

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Thursday, May 8, 2014

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Thursday, May 8th

HSPU Skill Work

“Diane”
21-15-9
Deadlifts 155/225
HSPU

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Wednesday, May 7, 2014

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Wednesday, May 7

Back Squat: 10@65%, 8@70%, 8@75%

5×10 band Good Mornings

10-1 Ladder
Goblet Squats
Ring Rows
20 Double Unders between each set

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Tuesday, May 6, 2014

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Tuesday, May 6

Bench Press
10 @65%, 8@70%, 8@75%

7 Minute AMRAP
7 Push Press
7 Toes to Bar

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Monday, May 5, 2014

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Monday, May 5, 2014

20 Min EMOM
Odd minutes: 45 seconds of jumping lunges. (alternating legs)

Even Minutes: 30 seconds side planks right side, 30 seconds side planks left side

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Friday, May 2, 2014

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4-5 rounds for time:

600 meter run

10 Single Arm DB Push

Press (30/20) (5 each arm)

15 V Ups

2 Rope Climbs

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