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arms

2011-10-01

Team WOD @ 8am Teams of 5 6000m ROW 400 Thrusters (95/ 65) 600 Kettlebell Swing (1.5/ 1 pood) 600 Box Jumps 400 Wall Balls Team 2: 42:20

2011-09-28

Strength 3-3-3 Push Press WOD AMRAP 20 min: 10 Squat snatch (95/65#) Run 200 meters 10 Knee to Elbow 4 rounds plus 5 squat snatches (#65) Broke a clamp so slowed me down a bit

2011-09-27

WOD For time: 100 Double unders 50 Burpees 50 Squats 100 Double unders Time: 17:34 First 50 double-unders. All the rest were single unders.

2011-09-24

WOD Teams of 3 Each member of the team must complete 30-20-10 of: SDHP’s 95/65 Box Jumps Burpees Wall balls 20/14 ** One team member will start on SDHP when they move on to next exercise the next team member will start. Only one team member can be on a …

2011-09-19

Strength 5-5-5 Deadlift WOD 10 -> 1 reps for time: Ring dips push ups Box jumps (24/20) Time: 15:39 purple band ring dips Strength: 5x5x5 deadlifts 205, 225, 245

2011-09-17

WOD “Fight Gone Bad” 3 rds of 5 – 1 min stations: Wall-ball: 20/14 pound ball, 10 ft target. (Reps) Sumo deadlift high-pull: 75/55 pounds (Reps) Box Jump: 20″ box (Reps) Push-press: 75/55 pounds (Reps) Row: calories (Calories) The clock does not reset or stop between exercises. On call of …

2011-09-14

WOD For time: Row, 20 cal 30 Medicine Ball Cleans (20/14) 20 T2B, 30 Box jumps(24/20) 20  SDHP (135/95) 30 Burpees 20 Shoulder to O/H (135/95) 19:05 (95# SDHP and Shoulder to O/H)

2011-09-05

Partner WOD Stations: Hand Stand Push Ups Box jumps (24/20) Medicine Ball Cleans (20/14) Burpees Thrusters (95/65) Partner 1 runs 400 meters while partner 2 performs an exercise Partner 2 now runs while partner 1 completes the exercise station. Each partner must complete each exercise. Score: Add up total of …