Monthly Archives: October 2014

WOD Sat 11/1/14

Warm Up 3 Rounds 1 Min Ankle MOB 7 Candle Stick 7 KB Swing 20 DU 1 Min Hip MOB Strength  8 x 3 each leg Single Leg Squat / 8 x 6 each arm 1 Arm Row Conditioning 10 OH Lunge 5 Push Ups 1 Ag Walk 7 Rounds For Time MOB 30 sec. x 3 Rounds Butterfly Frog Straddle...

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WOD 10/31/14

Warm Up 10 Min Scarecrows (H. Snatch High Pull) Strength 5 RM OH “Death” Press/4 x 5 (@90%5rm) / 10 x AMRAP Hanging Body Pulls WOD 10 Skull Swings 1 Snake Slides (backward) 1 Legless Zombie Crawls 1 Werewolf Runs 1 Chinese Vampire Jumps 10 Pumpkin Smashes +5 sporadic zombie attacks (20 Sec. AMRAP Burpees) 5 RFT MOB 50 Zombie Kicks...

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Wod Thur 10/30/14

Strength  Deadlift 1 RM (perfect form) / 3-5 x 8-12 (40-60%) Conditioning 20 DU 10 MB Slam 10 l-sit leg lift 10 Russian Twist 5 Rounds For Time (15 min time cap)...

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