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Tag: chin ups

WOD 1030

WOD 1030

Warm up 7 min cap 3 rounds 15 step ups 10 push ups 8 chin ups WOD 25 min cap 5 rounds 20 thrusters run 400m 15 knees to chest

WOD 7.27

WOD 7.27

Warm up 7 min cap 3 rounds 10 ring rows 8 push ups 20 double unders/65 singles jump rope WOD 30 min cap 21, 15, 12 9 reps Thrusters Chin ups dips

WOD 7-8-2015

WOD 7-8-2015

Warm up 7  min cap 3 rounds 10 release push up Run 200m 10 med ball clean WOD  25 min cap 21- 15- 12 – 9 Incline press chin ups Wall ball shots 14# 20# 2 min break

WOD 6-16-2015

WOD 6-16-2015

Warm up 6  min cap 3 rounds 10 ring rows 10 dips 20 burpees WOD 21 mins cap 3 rounds 12 kipping pull-ups 5 bench press 5MR 12 chin ups 5 incline press 5mR MetCon 1000 m row

WOD 6-1-2015

WOD 6-1-2015

Warm up 6 min cap 4 rounds 10 release push up 15 crunches 10 jump squats MetCon 3 rounds, 25 min cap RM: Repetition maximum. 10 RM is the max for 10 reps. 10RM Bench press 15 pull ups 10RM incline dumbbell press 15 chin ups 10RM decline press 15 one arm rows

WOD 4-13-2015

WOD 4-13-2015

Warm up Row 400m 10 push ups 20 air squats 30 bridges WOD: 21 min AMRAP reps:21-15-12-9x chin ups Back squat (135/65) **every 3 rounds perform 30 situps