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Posts Tagged ‘Amanda’

Workout of the Day: Thursday 9-13-2012


Strength WOD: Hang Snatch 3-3-3-3-3-3 (record Max)

Adv. METCON: “Amanda” 9-7-5 reps for time of:

  • Muscle Ups
  • Snatch (squat or power, 135/95)

 

Reg. METCON: 20-20-20 reps for time of:

  • Pull Ups
  • Ring Dips
  • Power Snatch (95/65)





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Workout of the Day: Wednesday 5-2-2012

Advanced WOD 1: “Amanda” 9-7-5 reps for time of:

  • Muscle Up
  • Squat Snatch (135/95)

WOD 1: AMRAP 15:00

  • 10 x Kettlebell Power Snatch (53/35)
  • 10 Pull Ups
  • 10 Ring Dips
  • 10 Squats (with kettlebell on shoulder)

 

WOD 2: AMRAP 10:00

  • Run 200m
  • 30 Double Unders (40 if broken, 120 singles)





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Workout of the Day: Monday 8-22-11

WOD 1: “Amanda” 9-7-5 reps for time of:

  • Muscle Up
  • Squat Snatch (135/95)

Alternate WOD 1: (if you can’t do both items above)

For time complete 90-60-30 reps of:

  • Hang Squat Snatch
  • Double Unders (3:1 Singles)

Max time = 15:00, Scaling groups: A :PVC/PVC, B: 15/15, C: 45/35, E: 65/45

WOD 2: Run 1,600m + 80 push ups, split anyway (Max: 15:00)

$$: 02:00 Handstand Hold





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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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