WOD/Blog
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1/29/15

Strength WOD: Push Press 5×5 Conditioning WOD: 15:00 Amrap 21 Shoulder 2 Overhead (95/65) 15 Burpees 9 Pull ups

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1/28/15

Mini WOD: 5 Min AMRAP Level 3 – Triple Unders Level 2 – Double Unders Level 1 – Single Unders Conditioning WOD: 25:00 AMRAP 60 Cal Row 10 Front squats (185/115) 10 Push ups 50 Cal Row 10 Front squats (185/115) 10 Push ups 40 Cal Row 10 Front squats (185/115) 10 Push ups 30 […]

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1/26/15

Strength WOD: Snatch grip deadlift 5-5-5-5-5 Conditioning WOD: 250 m Row 21-15-9 KBS Pull ups 500 M Row 6-9-12 KBS Pull ups 250 m Row 15 Min Cap

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1/25/15

Partner WOD: 20 Burpees together 20 Thrusters 135/95 20 Burpees together 16 Thrusters 135/95 20 Burpees together 12 Thrusters 135/95 20 Burpees together 8 Thrusters 135/95 20 Burpees together 4 Thrusters 135/95 18 Min Cap The thrusters can be split how ever you want, both partners must complete all burpees before moving to thrusters

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1/24/15

Conditioning WOD: 30 Min ARMAP: 150 ??? 100 ??? 80 ??? 60 ??? 40 ??? 20 ??? 10 ??? Movements will be announced in class, come in and see what fun is planned

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1/23/15

Technique WOD Snatch   Conditioning WOD: 12 Min AMRAP: 15 Snatches, 45/35 15 Box Jumps, 24/20 15 Snatches, 65/45 15 Box Jumps, 24/20 15 Snatches, 75/55 15 Box Jumps, 24/20 15 Snatches, 85/60 15 Box Jumps, 24/20 Max Effort Snatches, 95/65

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1/22/15

Technique WOD: KBS Push ups Conditioning WOD: AMRAP 15 30 KBS (53/35) 20 Situps 10 Pushup

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1/21/15

Lurong Benchmark WOD: 7 Min AMRAP 5 Front Squats  7 Bar Facing Burpees   Conditioning WOD: 5 Rounds: 1:00 Max Calorie Row 1:00 Max Burpees 1:00 Max Double-Unders 1:00 Rest Record Totals for Each Individual Movement

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1/20/15

“The Other Total” Squat Clean  1-1-1 Bench Press 1-1-1 Overhead Squat 1-1-1

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1/19/15

Team WOD: In teams of 2 complete as many reps as possible in 20 minutes of: Each athlete performs : 9 burpee box jumps, 20 inches 9 power cleans, 95/65 lb. Then, each athlete performs : 12 burpee box jumps, 20 inches 12 power cleans, 95/65 lb. Then, each athlete performs: 15 burpee box jumps, 20 inches 15 power cleans, […]