Archive | August, 2014

Friday’s WOD

Buy In:
3 Sumo DL OTM 5 Rnds

WOD:
30-20-10
DL (225/155)
Pull-ups
Goblet Squat (53/35)

Cash Out:
400m Run w/KB

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Thursday’s WOD

Buy In:
5 x 3 Pause (3sec) Front Squats

WOD:
15min to Find 1RM
Clean and Jerk
then,

1 Clean and Jerk
OTM for 15min at 80%

Cash Out:
1000m Row For Time

CFE:
4 x 200m OTM
2 x 400m E3M
4 x 200m OTM
2 x 400m E3M

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Filthy Fifty!

Buy In:
2 x 400m w/1min rest

WOD:
“Filthy Fifty”
50 Reps of
Box Jumps (24/20)
Jumping Pull-ups
KB Swings (35/25)
Walking Lunge
K2E
Push Press (45/35)
Back Extensions
Wall Balls (20/14)
Burpees
DU’s

Cash Out:
Pick Your Pain Mobility

Check June 26th 2013 for the last time we tackled this one!

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Tuesday’s WOD

Buy In:
5 x 1min Handstand Hold
or 90ft Handstand Walk

WOD:
20 Pistols
5 HSPU
3min AMRAP
Rest 3min
3 Rounds

Cash Out:
100 Squats For Time

CFE:
5k

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Monday’s WOD

Buy In:
1 Hang Power Snatch + 1 OHS EMOM 7 min

WOD:
21-15-9
Power Snatch (95/65)
Weighted Sit-ups (20/14)

15-12-9
Power Snatch (115/75)
Weighted V-ups

12-9-6
Power Snatch (125/85)
Mason Twists

Cash Out:
4x200m EMOM

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