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Posted: August 8, 2014

Saturday August 9

End of Summer WOD

Digs Beach Volleyball Complex

700 Windward Drive
Covington, LA 70433

 

9-11 Bring a friend

Posted: August 8, 2014

August 8

Chippa

100 Squats

80 Push-ups

60 Hollow Body Rocks

40 Burpees

20 Cal Row

Posted: August 5, 2014

Thursday August 7

Strength

4X3 Cleans

BTN Strict Press

Front Squat 4x3

MB Jumps+ Broomstick Jumps + Plyo-Push-ups 3x10

 

 

EWOD

100 Double-unders 300 Single-unders

50 Wall-Balls

80 Double-Unders 160 Single-unders

40 Wall-Balls

60 Double-Unders 120 Single -unders

30 Wall-Balls

Posted: August 4, 2014

Wednesday August 6

5 Rounds for Time

20 Cal Row

10 Burpee Plate Press

20 Double-Unders

Posted: August 4, 2014

Tuesday August 5

"Helen"

3 Rounds

400m Run

21 KB Swing

12 Pull-ups

Posted: August 4, 2014

Monday August 4

Strength

Snatch 4x3

Strict Press 4x3

Sumo-Deadlift 4x5

Ring Dips + Rev Flys+ Floor Wipers 3x10

 

 

 

EWOD

1,000m Row

50 Push-ups

50 Sit-ups

1,000m Row

50 Push-ups

50 Sit-ups

1,000m Row

50 Push-ups

50 Sit-ups

Posted: July 29, 2014

Friday August 1

Strength

2+1 Snatch Deadlift + Snatch

Push-Press 4x5

Bent Over row 4x8

Box Squats 4x4

 

 

 

EWOD

"Jackie"

1000m Row

50 Thrusters

30 Pull-ups

Posted: July 29, 2014

Thursday

"AMRAP"

15 MIN AMRAP

10 Double-Unders

10 TOES TO BAR

**1 ROPE CLIMB AT THE TOP OF EVERY MINUTE**

Posted: July 29, 2014

Wednesday July 30

Strength

2+1 Hang Clean + Jerk 4x3

Overhead Squats 4x5

Deficit Deadlifts 4x3

Single Leg Box Jumps+ Turkish Get-ups+ KB RDL 3X10

 

 

 

EWOD

8 Rounds for Time of:

4 HSPU (Strict)

8 KNEES TO ELBOWS

250 Run

Posted: July 28, 2014

Tuesday July29

"Triplet"

Cash in 1Mile Run

21-15-9 Pistols and Pull-ups

Cash Out 1Mile Run

Posted: July 28, 2014

Monday July 28

3 Rounds For Time

40 Wall-Balls

30 Front Rack Lunges

20 Bar Facing Burpees

10 Lengths

15 Min time Cap

Posted: July 24, 2014

Saturday July 26

"NUTS"


 10 Handstand push-ups
 15 Deadlift #250/185
 25 Box jumps, #30/24 
 50 Pull-ups
 100 Wallball shots, #20/24
 200 Double-unders 400 Single-unders
 400 m Run with a 45/25lb plate

Posted: July 24, 2014

Friday July 25

Chipper

60 Box Jumps

50 Pull-ups

40 Deadlift #135/95

30 Push-Press #135/95

20 Burpees

10 Sled Pushes

Posted: July 24, 2014

Thursday July 24

Strength

3 POS Cleans 4x3 70%

Drop Snatch 4x3 70%

Snatch High Pulls 4x5 70%

Double Jumps, Slam-balls,Ring Push-ups 3x10

 

 

Ewod

Row 250m
50 kettlebell thrusters  (35 / 24 lb.)
30 burpees
Row 500m
30 burpees
50 kettlebell thrusters  (35 / 24 lb.)
Row 250 m

Posted: July 22, 2014

Wednesday, 23rd July

EMOM

10 min. EMOM

Odd: 10 Box Jumps

Even: 10 Double Unders

EMOM No. 2

Odd: 10 HSPU

Even: 10 K2E