WOD

Monday 19 July 2010

Posted by:

21
Deadlifts
GHD Situps
Ring Pushups
Run 800M
15
Deadlifts
GHD Situps
Ring Pushups
Run 600
9
Deadlifts
GHD Situps
Ring Pushups
Run 400

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July 17 2010

Posted by:

Partner Chipper
1 person working at a time. Work can be split up however. volume can be scaled.
100 wallball
80 situps
60 box jumps
40 thrusters ( 45/33)
20 burpees
200 m farmers walk
100 double unders
80 push press (45/33)
60 lateral jumps
40 knees to elbow
20 burpees

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Friday 16 July 2010

Posted by:

7 Min AMRAP
15 ABMAT situps
15 Box Jumps
rest 2 min
6 min AMRAP
10 DB Snatch or Hang Pwr Snatch
10 Pushups
Rest 1 Min
5 Min AMRAP
10 Goblet Squats
10 Jumping Lunges

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15 July 2010

Posted by:

Shoulder Press 3-2-1-1
10 OH lunges(each leg)
15 kb swings
10 Ring Rows
3-5 Rds.

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14 July 2010

Posted by:

Front Squat 5-5-5-5-5
500 M Row
10 Barbell Rollouts
AMRAP 12 min

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13 July 2010

Posted by:

Skill: Pullups
2 options
3 weighted pullups
5 dead hang pullups
7 pullups
600 M Run

Option 2
10 deadhang (sub ring rows or jumping)
5 Pullups ( sub negatives)
600 m Run
3 or 4 Rds.

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12 July 2010

Posted by:

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

Posted by:

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

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0

7 July, 2010

Posted by:

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

Posted by:

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

Posted by:

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

Posted by:

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

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