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Posted: May 14, 2014

Thursday May 15

"STRENTH"

3 POS SNATCH 4X3

BOX SQUATS 4X5

DEADLIFT 4X3

RING ROW 3X10

HYPERS 3X10

NEGATIVE PUSH-UP 3X10

NEGATIVE PULL-UPS 3X10

 

EWOD

 

50-40-30-20-10

JUMPING JACKS-PUSH-UPS-SQUATS

Posted: May 14, 2014

Wednesday May 14

"EMOM"

10 MIN EMOM

EVEN 10  KB SWING

ODD 10 PULL-UPS

10 MIN EMOM

EVEN 10 PISTOLS

ODD 10 SLAM-BALLS

Posted: May 12, 2014

Tuesday May 13

Strength

 

2 Clean + 1 Jerl 4x3

Snatch Pulls 4x5

Front Squat 4x5

Strict Dips+ HSPU+ Toes To Bar

 

 

 

Posted: May 12, 2014

Monday May 12

"DIANNE"

(21-15-9)

DEADLIFTS #225/155

HSPU

 

Posted: May 8, 2014

Friday May 9

"Tabata"

10 Rounds 250m Row Sprint

30 Secs Rest in Between each set

 

TABATA

Double-Unders

Hollow Body Rocks

Handstand Holds

Pistols

Posted: May 8, 2014

Thursday May 8

"Kelly"

5 Rounds For Time:

400 M Run

30 Wall-Balls

30 Box Jumps

Posted: May 6, 2014

Wednesday 7 May, 2014

Strength

Hang Snatch 4x3

3 + 3 - 4x3

Sumo Deadlifts 3x8

Plyo Push ups - 3x6

Seated Box jumps - 3x6

Ring Dips - 3x6

L-sit - 3x20

Endurance

4 RFT

21 Wall balls

15 SDHP

400m Row

 

Posted: May 5, 2014

TUESDAY MAY 6

"Lumber Jack 20"

20 Deadlifts

Run 400 m

20 KB Swings

Run 400 m

20 Overhead Squats

Run 400 m

20 Burpees

Run 400 m

20 Pull-ups

Run 400 m

20 Box Jumps

Run 400 m

20 DB Squat Cleans

Run 400 m

Posted: May 5, 2014

Monday May 5

CINCO DE MAYO

Cleans 4x3

Front Rack Lunges 4x8

RDL 4X8

STRICT PRESS 4X3

WEIGHTED STEP UPS 3X10

DOUBLE JUMPES 3X10

HYPERS 3X10

Posted: May 1, 2014

Friday 1 May, 2014

"Fran"

21-15-9

Pull ups

Thrusters - 95/65

Posted: May 1, 2014

Thursday May 1

Strength 

Hang Clean 4x4

Snatch High-pull 6x2

Front Squat 4x4

MB Jumps 4x4x4

Good Morning 4x4

Strict HSPU

Strict Pull-up

EWOD

5 Rounds 

50/100 DU/SU

15 KB Thrusters

10 KB Sit-ups

Posted: April 29, 2014

Wednesday 30 April

Filthy Fifty

~~For time:
 50 Box jump, 24\20
 50 Jumping pull-ups
 50 Kettlebell swings, 53/35
 50 Walking Lunge
 50 Knees to elbows
 50 Push press, 45/35
 50 Back extensions
 50 Wall ball shots, 20/14
 50 Burpees
 50 Double unders/Singles

Posted: April 28, 2014

Tuesday 29, 2014

Strength Day

Snatch - 5x3 @ 65%

Clean Pull - 4x4 @ 100%

3-n-3 - 5x4

Drop Snatch - 6x2

Dragon Flags - 3x10

Broom Stick Jumps - 3x10

Endurance WOD

6 ROUNDS OF

10 CAL ROW

10 SLAM BALLS

10 PLYO-PUSH-UPS

Posted: April 27, 2014

Monday April 28

"EMOM'

EMOM FOR 20 MINS

EVEN MINS 20 KB Swings

ODD MINS 10 Burpees

Posted: April 26, 2014

Saturday April 26

Team Wod

"DEL"

For Time:
25 Burpees
Run 400 meters with a 20 pound medicine ball
25 Weighted pull-ups with a 20 pound dumbbell
Run 400 meters with a 20 pound medicine ball
25 Handstand push-ups
Run 400 meters with a 20 pound medicine ball
25 Chest-to-bar pull-ups
Run 400 meters with a 20 pound medicine ball
25 Burpees