Month: October 2016
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WOD September 1, 2015 (Tuesday)
Read More: WOD September 1, 2015 (Tuesday)AMRAP – 18 Minutes400m Run20 Front Rack Lunges 95/6520 Box Jumps40 Double UndersFocus: Complete 3 rounds. Keep all modifications as close as possible to the RX’D movements
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WOD August 31, 2015 (Monday)
Read More: WOD August 31, 2015 (Monday)Complete 4 rounds for time: 315/22510 Bar Muscle Ups50m Bear Crawl (0 to 25m to 0)7 Deadlifts Focus: Do the work RX’D or at the heaviest working weight possible
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WOD August 28, 2015 (Friday)
Read More: WOD August 28, 2015 (Friday)Split Jerk1 x 1 @ 95% of your 1 rep max split jerkOverhead Squat1 x 1 @ 95% of your 1 rep max overhead squatComplete for time:50 KB Swings (70/53)50 Goblet Squats10 Push Press (155/115)10 Overhead Squats
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WOD August 27, 2015 (Thursday)
Read More: WOD August 27, 2015 (Thursday)Complete 10 rounds for time: 100 Double Unders 200m Run *Please bring your own rope if you have one
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WOD August 26, 2015 (Wednesday)
Read More: WOD August 26, 2015 (Wednesday)Full Snatch1 x 1 @ 95% of your 1 rep max full snatch Front Squat1 x 1 @ 95% of your 1 rep max front squatComplete for time:“Diane” (225/155)21-15-9 Deadlifts HSPU*Time cap 9 min
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WOD August 25, 2015 (Tuesday)
Read More: WOD August 25, 2015 (Tuesday)Complete for time: Team of 2 1.5 Mile (800m x3) Partner Carry *Partner must ride on your back or shoulders *Switch as needed
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WOD August 24, 2015 (Monday)
Read More: WOD August 24, 2015 (Monday)MONDAY AUGUST 24 2015 Full Clean 1 x 1 @ 95% of your 1 rep max full clean Back Squat 1 x 1 @ 95% of your 1 rep max back squat AMRAP – 10 Minutes 7 Thrusters (95/65) 7 Pull Ups 7 Burpees
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WOD August 21, 2015 (Friday)
Read More: WOD August 21, 2015 (Friday)Split Jerk1 x 1 @ 95% of your 1 rep max split jerkOverhead Squat1 x 1 @ 95% of your 1 rep max overhead squatComplete for time:40 Back Squats 30 Front Squats20 Overhead Squats (135/95)
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WOD August 20, 2015 (Thursday)
Read More: WOD August 20, 2015 (Thursday)EMOM – 21 Minutes Minute 1 – 8 Weighted Pistols Minute 2 – 4 Burpee Box Overs Minute 3 – 2 Rope Climbs
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Gymnastics August 19, 2015 (Wednesday)
Read More: Gymnastics August 19, 2015 (Wednesday)Gymnastics requires strength, flexibility, and coordination. JP is demonstrating the “Dragon Walk” or the “Spiderman.” This movement tests the strength, flexibility, and coordination of the entire body. Most importantly, JP is having fun while he’s working.
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