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Posted: March 14, 2014

Friday March 14

"ElizaBeth"

21-15-9

Clean & Ring Dips

Core:

Slamball Core

Posted: March 13, 2014

Thursday March 13

Where is the Bucket?

5-10-15-20-25 Burpees

5-4-3-2-1- Down and Back Runs

CORE: With Kettlebell

Posted: March 11, 2014

Wednesdayn March 12

Strength

Hang Snatch 6x2

Front Squat 5x3

Sumo Deadlifts 7x1

Dips 4x6

Bent Over Row 4x6

MB Reverse Toss 4x6

Evil Wheel 4x6

Posted: March 10, 2014

Tuesday March 11

"Jackie"

1000m Row 

50 thrusters 

30 pull-ups 

for time!

Posted: March 9, 2014

Monday March 10

Strength Day

2 Cleans + 1 Jerk 5x3 @ 65%

Snatch-Pull 5x3 100%

Split Squats 4x6

Single Leg RDL 4x6

Strict Pull-ups 4x6

Plyo-Push-ups 4x6

Posted: March 8, 2014

Saturday March 8

WEEKEND WARRIOR

PARTNER WOD:

200 DOUBLE UNDERS

150 KB SWINGS

100 CAL ROW

75 DIPS

50 BURPEES

Posted: March 7, 2014

Friday March 7

14.2 Practice

0-3

2 Rounds of 10 reps

Overhead Squat & CTB Pull-ups

3-6

2 Rounds of 12 reps

Overhead Squat & CTB Pull-ups

6-9

2 Rounds of 14 Reps

Overhead Squats & CTB Pull-ups

 

Etc..........

Scaled WOD:

100 Reps of Slam Balls coupled with a 100 yard Jog on the top of every Min

 

Posted: March 5, 2014

Thursday March 6

STRENGTH DAY

2 Snatch High-Pull + 1 Snatch 5x3 

3 Pos Clean 5x3

3+3 BTNP + Overhead Squat

6 Ricochet Jumps

6 Good Mornings

3x6 Ring Push-ups

3x6 Ring Rows

3x10 Knees to Elbows

3x10 GHD Hypers

 

 

Posted: February 26, 2014

Tuesday Febuary 25

Personal Fitness Test

800m run

Max reps for one min of:

max push-ups

max sit-ups

max pull-ups

Posted: February 26, 2014

Friday Febuary 28

DEADLIFT

MAX DEADLIFT

MAX DOUBLE UNDERS

Posted: February 26, 2014

Thursday Febuary 27

Combine

40 yard dash

Vertec

Broad Jump

Posted: February 26, 2014

Monday Febuary 24

Olympic Meet

Max Snatch

Max Clean

Posted: February 26, 2014

Wednesday Febuary 26

Strength Test

MAX Back Squat

MAX Split Jerk

Posted: February 22, 2014

Saturday Febuary 22

TEAM MURPH

1MILE RUN

100 PULL-UPS

200 PUSH-UPS

300 SQUATS

1MILE RUN

Posted: February 20, 2014

Friday Febuary 21

"DIANE"

21-15-9 FOR TIME OF:

HSPU

DEADLIFTS