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Archive for July, 2012

Workout of the Day: Thursday 7-26-2012

WOD 1: “Isabel” 30 snatch for time (135/95)

WOD 2: Four rounds for time: (max 25:00)

  • Run 200m (with plate 45/25)
  • 12 Burpees (jump on plate)
  • 24 Sit Ups (with plate)
  • Handstand Walk 40′ (10 mats)

Notes: Sub bear crawl 80′ for HS Walk if needed

Scaling Groups: A: 2 rounds, B: 3 rounds, C: Rx





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Workout of the Day: Wednesday 7-25-2012

WOD 1: “Kelly” Five rounds for time of:

  • Run 400 meters
  • 30 Box jumps (24/20)
  • 30 Wall ball shots (20/15)

Scaling groups: A: 3 rounds, B: 4 rounds, C: Rx

 

WOD 2: Overhead Squat Practice (50 reps, record weights)





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Workout of the Day: Monday 7-23-2012

WOD 1: Front Squat 3-3-3-3-3 (all 80-90% of 1RM) 15:00

 

WOD 2: Jerk 1-1-1-1-1 (from racks, record max) 8:00

Notes: as always these are working sets after extensive warm up.

 

WOD 3: Three rounds for time of:

  • Run 400m
  • 30 Back Squat to behind the neck press (Back Thrusters 45/35)





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Workout of the Day: Sunday 7-22-2012

WOD 1: Snatch practice:

  • 10:00 on Snatch Pulls
  • 10:00 on Hang Power Snatch
  • 10:00 on Snatch Balance
  • 10:00 on Full Squat Snatch

Notes: Do all lifts with light weight, max 95/65.

 

WOD 2: AMRAP 10:00

  • Burpee Muscle Up 5000 Extreme (3 Burpees + Muscle Up + 3 dips on top)

Notes: Sub 6 pull ups for muscle up if needed.

 





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Workout of the Day: Saturday 7-21-2012

Free Saturday WOD: Teams of two, complete for time, one person working at a time:

  • 8 x 200m Runs with Med Ball
  • 1600m Row
  • 100 Push Ups (with hand release)
  • 100 Sit Ups (with med ball)
  • 100 Overhead Squats (with med ball)

 

Max time: 30:00



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Wear athletic shoes and apparel. Arrive 10 minutes early and introduce yourself to the other participants, start stretching (as best you know how). There is a basic warm up written on the white board... just start doing that and class will start at about 5 after.


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