WOD

Thursday, 24 June 2010

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Snatch 1-1-1-1-1, Then AMRAP 15 min. 9 OHS, 9 lateral burpees, 9 Hang Power Snatch. Alternate WOD: 9 Goblet Squat, 9 lateral burpees, 10 Dumbbell Snatch ( 5 each side)

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Wednesday, 23 June 2010

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30 Calorie Row

30 Lunge Steps (with dumbbells)

15 Step Ups (with dumbbells

400 M Run

3 Rds for Time

Bonus- 2 rope climbs each round

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Tuesday, 22 June 2010

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Deadlift1-1-1-1-1

Then:

14-12-10-8-6-4-2

Deadlift (Bodyweight)

Ring Push Ups

High Box Jumps

GHD Sit Ups

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Monday, 21 June 2010

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Press:  2-2-2-2-2

Then;

3 Rounds for time:

20 Push Presses* (M: 105-125 / W: 75-95)

15 Chest to bar Pullups*

10 Burpees

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Friday, 18 June 2010

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Workout – “Helen”

400m Run

21 Kettlebell Swings (53/35#)

12 Pullups

3 Rounds for time.

Then;

Post WOD:  50 Knees-to-elbows, self paced.

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Thursday,17 June

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Strength – Overhead Squat:  5-5-5-5-5

Then;

Workout

AMRAP 15 Min:

3 Overhead Squats (135/95#)

6 Pullups

9 Clapping Pushups (scaled to normal)

OR (If OHS is not possible),

AMRAP 15 min:

10 Goblet Squats

10 Pushups

10 SDHP (95/65#)

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Wednesday, June 16

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Power – Push Jerk:  1-1-1-1-1

Then;

Workout:

Partitioned “Grace:”

10 Cleans

Run 200m (1 lap around building)

10 Jerks (no racks allowed!)

Run 200m

10 Clean and Jerks

Run 200m

10 Jerks

Run 200m

10 Cleans

For time.

*Weights (135/95#). Scaled as necessary.

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Tuesday, June 15 2010

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5 round for time:

25 Double Unders

15 Burpee Box Jumps

400m run

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Monday 14 June

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Working the Kipping and Butterfly Pullup

Power – Thruster:  5-3-2-1-1-1 (start light and work up to a heavy single)

Workout:

“Fran”

21-15-9

Thrusters, Pullups

OR,

30-20-10 Reps of :

Wall Ball

Ring Row

Box Jump (20”)

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Saturday 12 June

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Warmup:  Dodgeball!

2-Person Team W.O.D.

“Murph”

*2 man teams:  Team members stay together for all exercises except the runs.  All work can be partitioned as the team deems appropriate.  Feeling good?  Wear a 20# vest.

Run 1 mile

100 Pullups

200 Pushups

300 Air Squats

Run 1 mile

For time.

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Friday, 11 June

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Partner A -2000m Row

Partner B – AMRAP: 20 Lunges, 10 barbell Rollouts

While Partner A does 2000m row partner B will complete as many rounds as possible of 50m walking Lunges and 30 abmat situps, advanced – weighted overhead walking lunges and 15-barbell rollouts.  Score will be cumulative rounds for the team.

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Thursday 10 June 2010

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Strength/Power ( 15-20min): Deadlift: 5-5-5-5-5

Then;

Workout:

21-15-9 Reps of:

Deadlift (225/175#) Sub is Back Extension

Burpees

Pullups

Box Jumps

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Thursday 3 June 2010

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Power Clean Technique – take 10 minutes for everyone to train the Clean at intermediate weight.

Then;

2 min max Cleans (M: 95 / W: 65#)

2 min max Ring Dips (scaled to pushups)

2 min max Knees to Elbows (scaled to situps)

2 min max Double Unders (scaled to singles)

2 Rounds.

*Record total max reps of each exercise for score.

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Wednesday 2 June 2010

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Back Squat: 5-5-5-5-5

Then;

1 x Shuttle Run*

10 Wall Ball 20# / 14#

AMRAP 15 minutes.

*Shuttle run is conducted between cones set at 10, 20, 30, 40 and 50 yard distances.  Start from the 0yd line and run to 10 and back to the start…etc…until complete.  Takes approximately 90-120 seconds.

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Tuesday June 1

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The Seven

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

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