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2014WOD 25082014
A. STRENGTH: Deadlift 3-3-2-2-2-1-1-1 B. AMRAP 20′: 15 Deadlift (85/60kg) 30 Sit Ups 400m Run
Category Archives: WOD
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21
2014WOD 22082014
A. STRENGTH: Thrusters 3-3-2-2-2-1-1-1 B. OPEN GAMES 14.5 21-18-15-12-9-6-3 reps for time of:Thrusters (42’5/30kg)Burpees
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20
2014WOD 21082014
A. STRENGTH: Power Snatch 5-5-5-5-5 B. AMRAP 17′: 5 Wall Climb 10 Power Snatch (60/45kg) 15 V-Up
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2014WOD 20082014
A. 3 Rounds of: 3 Rope Climbs 15 Toes to Bar 50 Double Unders B. “karen” For Time: 150 Wallball Shots
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19
2014WOD 19082014
A. STRENGTH: Weighted Pull Ups 3-3-3-3-3-3 B. 4 Rounds for max reps of: 60 seconds Row for Calories 60 seconds Push-Ups 60 seconds Pull-Ups 60 seconds of Rest
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17
2014WOD 18082014 “BOLITA’s BIRTHDAY”
A. Every 2 minutes, for 16 minutes: Squat Clean *Set 1 – 2 reps @ 75% *Set 2 – 2 reps @ 80% *Set 3 – 2 reps @ 85% *Set 4 – 1 rep @ 90% *Sets 5-8 – 1 rep @ 92-95% B. “Double Grace” 60 Clean&Jerk (60/42’5kg)
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2014WOD 14082014
A. SKILLS: Muscle Up B. WORKOUT 14.4 AMRAP 14′: 60-calorie row 50 toes-to-bars 40 wall-ball shots 30 cleans (60/42’5kg) 20 muscle-ups
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12
2014WOD 13082014
Shoulder Press 5-5-5-5-5 Push Press 3-3-3-3-3 Jerk 1-1-1-1-1
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12
2014WOD 12082014
10 1-minute rounds of: 3 Back Squat @75-80% 1RM 60m shuttle sprint (5 m, 10 m, 15 m) Max reps burpees Rest 2 minutes
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10
2014WOD 11082014
A. SKILLS: Turkish Get Up B. 5 Rounds of: 5 TGU (Each Arm) 30 Russian Step Up (Front Racked Bar) 20 Knees to Elbows