Archive for November, 2009

Monday WOD

Posted on23. Nov, 2009 by .

3

1000m row
21-15-9
Front squat (135lbs)
Burpees

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Friday WOD

Posted on20. Nov, 2009 by .

7

You have 10 minutes to complete as many 155lbs power cleans and chest to bar pull ups as possible.

You must complete 15 reps of both as a minimum.

Advanced movement is 185lbs power cleans with muscle ups.

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Thursday WOD

Posted on19. Nov, 2009 by .

7

400m run

50 wall ball shots
400m run
50 wall ball shots
400m run

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Wednesday WOD

Posted on18. Nov, 2009 by .

8
Strength Conditioning:
Thruster
1-1-1-1-1
Met Con:
5 rounds for time of
5 deadlift
30 double unders/100 skips
Time to start thinking about what we are going to eat during the holidays. Check out Robb Wolfs podcast on the Paleolithic Solution.

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Tuesday WOD

Posted on17. Nov, 2009 by .

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4 rounds with 2min rest b/w rounds
Max rep back squat (155lb)
10 box jumps

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