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arms

2010-11-16

Warm Up CFWUx2 Skill Snatch WOD 3 Rounds for time of: 10 overhead Squats (135/95) 50 Double Unders Time: 24:04  75# D/U

2010-11-15

Warm Up 1 min D/U Stretch “Bear” Skill Snatch WOD AMRAP 8 min 4 Handstand push-ups 8 Kettlebell swing (2/1.5 pood) 12 GHD sit-ups Results: 5 rounds + 1 kb. (pink/blue, 1.5 pood)

2010-11-13

Warm Up 25 D/U 20x20x20 SKILL Thruster WOD 3 Rounds for time of: 50 Box jumps (24/20) 40 Dumbell Push Press (30/20) 30 Sit ups 400 meter Run Time: 35:29  20# DB

2010-11-10

Warm Up 1 Min Double Unders 1 Min Samp Stretch 30 Sec box jumps 1 min Perfect Stretch 30 Sec GHD sit ups 1 min Quad wall stretch 30 Sec Hip extension 1 Min pretzel Stretch 30 sec Squats 30 Sec Pass throughs Skill Thruster WOD 21-15-9 Back Squat Ring Dip …

2010-11-09

Warm up 25 Double Unders Stretching Row 500 meters 10 Wall Balls 10 Med Ball Cleans Skill Thruster WOD “Trip 7’s” 5 Rounds for time: 7 Burpees 7 Hang Power Cleans (95/65) 7 Thrusters (95/65) Time: 10:56  65#

2010-11-08

WARM UP 1 min of Double Unders 1 min of Samson Stretch 30 sec of Burpees 1 min of Perfect Stretch 30 sec of Mountain Climbers 1 min Pretzel Stretch 30 sec of Air Squats 1 min of Quad Stretch 30 sec of Push Ups 30 sec of Pass throughs …

2010-11-05

Warm UP 25 Duble Unders Streteching Run 200 meters Forward Run 200 Meters Backwards Skill Kipping Pull up WOD “Barbara” 5 rounds each for time of: 20 Pull- ups 30 push ups 40 Sit ups 50 Squats Rest precisely three minutes between each round. *Todays WOD is longer and harder …

2010-10-30

Warm Up CFWUx2 Skill OH Squat WOD AMRAP 20 Min of: 10 Wall Balls 20# 10 Ab mat 10 Supermans Completed 10 Rounds (2 rounds GHD)

2010-10-28

Warm Up Run 400 Meters 10 box jumps 15 wall balls 20 Supermans 25 Abmat Sit ups Skill OH squat WOD “JT” 21-15-9 reps for time of: Hand Stand Push Ups Ring Dips Push Ups Time: 15:17 Red dips, blue/pink HSPU