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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)

2010-10-26

Warm Up Row 500 meters 10 Med ball Cleans 10 HSPU 10 GHD Situps 10 back extensions Skill Overhead Squat WOD 10 Wallball shots 20/15# 10 Pull ups Time: 11:57 20#/blue, green bands

2010-10-21

Warm up Double understand 5 burpee 10 pull ups 15 push ups 20 box jumps 25 hip extensions 30 GHD sit ups Skill Pistols 15 each leg WOD “Tabata This” (8 rounds of each – 20 seconds / 10 seconds rest) Row Rest 1 min Squat Rest 1 min Pull …

2010-10-18

Warm Up Double Unders x1 min Row 100 meters Skill Pistols WOD Three rounds for time of: 15 of 135#/95# Hang power cleans 15 Burpees Mobility WOD Hip Stretches leg over knee leg to chest leg to chest cross over Leg to wall Time 10:34    75#

2010-10-14

Warm UP 1 min Jump rope Hamstring Mobility 30 sec Squats 1 min Sampson Stretch 30 sec Wall Balls 1 Min Perfect Stretch 30 sec Abmat Sit Ups 30 sec pass throughs 30 sec Back Extensions Skill L-Sit WOD “Can I get a Second” – 2 Rounds with a 2 minute …

2010-10-12

Mobility WOD http://mobilitywod.blogspot.com/ Warm Up 25 X Double Unders 1 Min of Samson Stretch 30 sec of HSPU 1 min of perfect stretch 30 sec of pull ups 1 min of leg to chest hugs 30 sec of wall squats 30 sec of pass throughs Skill L Sits WOD 3 rounds …

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 …