Monthly Archives: January 2015

WOD Sat 1/31/15

Warm Up 5 x 5 Ring Row Push Up 3 Sec Squat Sit Up Technique  10 x Muscle Up or Muscle Up Transition Drill 10 x 3 Goblet Squat Strength 10 x 5 Dip Pull Up Single Leg Squat (each leg) Conditioning 6 Push Up 8 Squat 12 Sit Up 12 Min AMRAP / 3 x AMRAP Ring Row...

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WOD 1/30/15

Strength  1 RM Power Clean 3 x AMRAP @50%1RM / 10 x 2 (1/2) TGU Conditioning 6 KB Thruster 20 Russian Twist 10 V-Tucks 8 RFT...

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WOD 1/29/15

Strength 10 x 3 each arm (KB Snatch) / Box Squat 8 x 3 / ATG Back Squat 3 x 8-12 (~40%1rm back squat) Conditioning  7 Min “Annie” (rest 1 min) 7 Min AMRAP 1 Seal Walk 12 MB Slam 1 Crab Walk 12 KB Swing 1 Bear Crawl 12 L-Sit Leg Lift...

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