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Tag: wod

WOD 6-25-2015

WOD 6-25-2015

Warm up 6 min cap 3 rounds 20 step ups 10 wall ball 10 dips WOD 30 mins cap 4 rounds Row 500 meters 20 dead lift 20 push ups

WOD 6-22-2015

WOD 6-22-2015

Warm up 7 min cap 3 rounds 10 Pushup 10 front squats 12 good mornings pvc pipe WOD 21 mins cap 21-15-12-9 reps deadlifts (20% of max) dips Ring rows

WOD 6-20-2015

WOD 6-20-2015

Warm up 5 min cap 3 rounds 10 med ball clean 15 ab mat sit ups 10 mountain climbers WOD 40 mins cap 200 meter run 50 double under/150 singles 400 meter run 50 double under/150 singles 600 meter run 50 double under/150 singles 600 meter run 50 double under/150 singles 400 meter run 50 double under/150 singles 200 meter run 50 double under/150 singles

WOD 6-19-2015

WOD 6-19-2015

Warm up 6 min cap 3 rounds 15 jump squats 10 box step ups 10 dips WOD 18 min cap 5 rounds 15 dumbbell squat snatches 20 box jumps

WOD 6-17-2015

WOD 6-17-2015

Warm up 6  min cap 3 rounds 10 release push ups 10 air squats 10 wall ball shots WOD AMRAP 20 mins cap 10 chest-to-bar pull-ups 10 handstand push-ups 20 good mornings

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 6-12-2015

WOD 6-12-2015

Warm up 5 min cap 3 rounds 20 double unders/60 singles 10 kettlebell swings 15/25# 15 shoulder press pvc WOD 35 min cap Run 1,000 meters 50 wall-ball 14/20# Run 800 meters 35 wall-ball 14/20# Run 600 meters 20 wall-ball 14/20# run 400 meters 10 wall-ball 14/20#

WOD 6-8-2015

WOD 6-8-2015

Warm up 6 min cap 3 rounds 10 ring rows 5 hand stand push ups 10 kettlebell swing (kbs) 15#/25# WOD 27 min cap 15-12-9 reps thrusters 65#/95# weighted pull-ups