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arms

2010-10-07

Warm Up CFWUx2 Skill Squat Clean WOD “Fight Gone Bad” 3 Rounds rotate each minute Wall Balls 20# 75 # SDHP 20′ Box Jump 75# Push Press Row (calories) 1 Min Rest Score: 166 (65 lb SDHP and Push Press)

2010-10-04

Warm Up 25 Double Unders THEN 30 sec of Tuck Jumps 1 min of Sampson Stretch Left / Right 30 sec of Jumping Jacks 1 min of Perfect Stretch Left / Right 30 sec of Mountian Climbers 30 sec of Pass Throughs 30 sec of Over Head Squats (PVC Pipe) 1 min of Hug Leg to Chest …

2010-10-02

Warm Up Row 500 meters 1 Min Rest Row 500 meters Skill Clean WOD Make-up Day “Fran” 21-15-9 65lb Thruster / pullups Time: 17:15 (GB Bands)

2010-09-29

Warm Up 25 Double Unders Dynamic Stretching Run 400 meters Skill SDHP WOD Every Minute On the Minute (EMOM) perform that minute’s number of reps of: Ring Dips Toes to Bar Score the number of minutes you were able to complete both exercises within that minute + partial sets. 7 …

2010-09-28

Warm up CFWUx2 Skill SDHP WOD AMRAP 20 min Row 300 meters 15 X 25lb dumbell thrusters I was 3 thrusters short of completing 6 full rounds. Completed 5 full rounds and then 300 meter row and 12 thrusters.

2010-09-27

Warm up 25 double unders Stretching 2 rounds: 10 wall balls 10 box jumps Skill SDHP WOD 3 rounds for time of: 15 Dumbbell push jerk 15 GHD sit ups Time: 12:33 Rx 30lb

2010-09-20

WARM UP 30 Double Under or 100 Single Unders Dynamic Stretching (Samson/Perfect/Pass Throughs) 10 Hand Stand Push Ups 20 Abmat Situps 30 Air Squats 40 Jumping Jacks SKILL Thruster WOD 4 rounds 4 Min each of: 20 Pull ups or 1 min worth 20 burpees or 1 min worth 20#/15# …