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arms

2015-08-23

Team WOD Teams of 2: “Deck of Cards” hearts = box jumps (24/20) diamonds = burpees spades = kb swings (1.5/1) clubs = sit ups J = 10 partner wall balls Q = 25 d/u (or 50 s/u) K = 5 jump through partner tire flips A = 2 rope …

2015-08-21

Strength 8 Minutes – find new 1RM Clean and Jerk WOD 3 rounds: 20-14-8 toes to rings push ups pistols (alt each rep) Strength: 180 pr  Time: 26:29 (subbed pistols with squats)

2015-08-20

Strength 7 min EMOM: 6 x Clusters (115/80) WOD 3 rds: 400 m run 30 wall balls (20/14) 20 deadlifts (135/95) Time: 20:37 Rx

2015-08-17

WOD 15 min AMRAP: 9 deadlifts (95/65) 9 power snatches 9 oh squats 9 push jerks Total: 3 rds + 3 power snatch (85# OH squats)

2015-08-15

Team WOD @ 9 am Teams of 3 400 m run together w/ 3 burpees stations (each person does 6 burpees each at each station) 150 med ball toss (10 ft apart) (20/14) 150 push ups 150 kb swings (1.5/1) 150 sit ups 150 squats 400 m run together w/ …

2015-08-13

Strength Nose-2-Wall Handstand Holds 4 Sets x 30 Second holds WOD 2 rds 2 minute stations – box jumps (24/20) hang power cleans (95/65) double-unders push press (95/65) 1 minute rest between rounds *score is total reps completed

2015-08-11

StrengthEvery 45 Seconds for 6 Minutes: Seated Dumbbell Press x 4 reps *Moderately Heavy Weight Total: 35# Dumbbells WOD AMRAP 20 min 200 m run 5 kb snatch right arm (1.5/1) 5 kb snatch left arm (1.5/1) 10 goblet squats Total: 7 rds + 50m (1 pd)

2015-08-06

Strength Deadlift 5 @ 75%, 4 @ 80%, 3 @ 85%, 3 @ 90%   WOD 400 m row 25 pull ups 2 rope climbs 25 sit ups 400 m run 25 push ups 2 rope climbs 25 walking lunges 400 m row 25 squats 2 rope climbs 25 toes …