Monthly Archives: November 2016

WOD Thurs 12/1/16

 Strength  Chin Up 8 x 3 OH Press 90% x 3+, 70% x AMRAP / 3 x AMRAP Barbell Row 3 x AMRAP Ring Dip (or Ring PU) Conditioning 1 1 minute of OH Press 1 minute of ring row 1 minute of OH Press 2 minutes of ring Row 1 minute of OH Press 3 minutes of ring row 1 minute of OH Press Score = Total x # OH Press and y # Ring Row Conditioning 2 1 Burpee Broad Jump 1 Leap Frog 1 Ag Walk 10 Min AMRAP...

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WOD Wed 11/30/16

Strength 50 Pull Ups / Deadlift T1RM 3 x AMRAP 40-60% Conditioning  Tabata push press, 75 lb. Tabata sit-up Tabata Clean or KB Swing Tabata push-up Score = total reps for all 32 rounds...

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WOD Tues 11/29/16

Cindy Complete as many rounds as possible in 20 minutes of: 5 pull-ups 10 push-ups 15 squats OR Mary Complete as many rounds as possible in 20 minutes of: 5 handstand push-ups 10 one-legged squats, alternating 15 pull-ups / 12 Min AMRAP 6 KB Snatch (each arm) 8 Deadlift 10 Candle Stick + Sit Up...

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