Monthly Archives: August 2013

WOD Fri 083013

Warm Up Med Ball Clean OH Press Squat Mobility Strength  Clean and Jerk 5 x 5 Power Clean and Jerk 3+1 x 5 WOD 5 Shoot Through 10 Squat 15 Sit Up 10 Min AMRAP...

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WOD Thurs 082913

Skill 1 Minute MU (MU/Kipping Pull Up/Muscle Up Ring Rows) 1 Min DU 5 Rounds Strength  OH Push Press 8×3 + L-Sit Pull Up 8×3 0r L-Sit Leg Lift 8×20 Seconds OH Press 3×10 + Seal Walk 3 x 1 Lap or Plank 3×20 Sec WOD  “Annie” 50-40-30-20 and 10 rep rounds of: Double-unders Sit-ups  ...

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WOD Wed 082813

Warm Up Ring Row 5×5 Ring Push 5×5 1 Min Double Under 1 Min Mobility (Calf/Sampson/Squat) Strength  Deadlift 8×3 Chin Up 5×5 Dip 5×5 or Push Up 5×10 WOD  10 Deadlift (185/135) 10 Ring Row 10 Side Roll V-Tuck 3 Rounds For Time...

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