WOD

12 July 2010

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Skill: Thruster
2 options for WOD
5 Rounds
5 Thrusters ( 155/105 most will be lighter but it should be heavy for each individual)
5 Muscle Ups
400 M Run

Option 2
5 Rds(can be scaled to 3 or 4)
5 Thrusters
10 Ring Dips
400 M Run

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10 July 2010

Posted by:

10 Pullups
10 Dips
10 Sit ups
10 Squats

10 Rds( Scaled to 8 or 6 )

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9 July 2010

Posted by:

Skill-bench press
4 Rds.
Max BW bench press ( scale as necessary)
Max Ring rows
Rest with for 3 min between rds.

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8 July 2010

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OHS-skill or 3-3-3
5 OHS(heavy) or 15 goblet squats, 10 pullups, 400 M run. 5 rds

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7 July, 2010

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Deadlift 8-8-8-8-
AMRAP 12 min
12 abmat (or ghd) situps
200 m row sprint
7 pushups( or hspu’s)
200 m row sprint

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6 July 2010

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50 wallball

40 kb swings…

30 knees to elbow

20 burpees

10 dead hang pullups

800 m run or 1000 m row

10 dead hang pullups

20 burpees

30 knees to elbow

40 kb swings

50 wallball

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3 July 2010

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Burpee bedlam

or

2 min, 1.5 min 1min, 30sec of:

Burpee Bedlam

30 burpees
30 db deadlifts

30 burpees
30 db cleans

30 burpees
30 db presses

30 burpees
30 db push presses

30 burpees
30 db jerks

30 burpees
30 db swings

30 burpees
30 db sdhp’s

30 burpees
30 db snatches left/hand

30 burpee
30 db snatches right/hand

30 burpees
30 manmakers

2 min, 1.5 min 1min, 30sec of:

Box Jumps

Abmat Situps

Slamball

Burpees

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July 2 2010

Posted by:

JACKIE

1000 meter row

45 lb Squat Thursters 50 reps

30 Pull Ups

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1 July, 2010

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800 M Run, 40 double under, 25 abmat situps, v-ups or ghd situps. 3 Rds. for time

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30 June, 2010

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Back Squat 5-5-5-5-5 Pullup and Ring Dip Ladder 10-1(optional, back up 1-10)

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29 June, 2010

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25 Presses, 400 M Run, 25 Push Presses, 400 M Run, 25 Push Jerks, 400 M Run

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28 June, 2010

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” The Chief”

Max Rds. in 3 min.

3 Power Cleans (135m/95w)

6 Pushups

9 Squats

Rest 1 min, Repeat for a total of 5 Cycles

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26 June 2010

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Filthy 50!

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

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25 June 2010

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Tabata Something Else

Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are Pull-ups, the second 8 are Push-ups, the third 8 intervals are Sit-ups, and finally, the last 8 intervals are Squats. There is no rest between exercises.

Keep track of ALL reps from all 8 intervals of each exercise for a TOTAL rep count of all 32 intervals at the end.

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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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