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Archive for December, 2009
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2009-12-18 WOD
Posted on December 17, 2009 | 1 Comment1. Deadlift (10, 9, 8, 7, 6, 5, 4, 3, 2, 1) 2. Double Unders (2, 4, 6, 8, 10, 12, 14, 16, 18, 20) -
2009-12-18 Strength WOD
Posted on December 17, 2009 | No CommentsSumo Deadlift Practice Deadlift @ 60-65% Max Deadlift - 5 x 30 secs (1 min rest) Speed Squats @ 60-65% Max Back Squat - 5 x 5 secs (1 min... -
2009-12-17 WOD
Posted on December 16, 2009 | 2 CommentsAMRAP – 20 Minutes - 12 KB Swings (One Arm) - 9 KB Rows (One Arm) - 6 KB Cleans (One Arm) - 3 KB Presses (One Arm) -
2009-12-17 Strength WOD
Posted on December 16, 2009 | 1 CommentWeighted Pullups - 3 x 3 reps - 3 x 1 reps Standing Press - 3 x 5 reps - 3 x 3 reps - 3 x 1 reps -
2009-12-16 UGS WOD
Posted on December 15, 2009 | No Comments3 Rounds - 10 Sandbag Step Ups - Leg Blaster (20 Air Squat, 10 Lunges, 10 Jumping Lunges, 10 Jumping Squats) 3 Rounds - 8 Clean, Catch, Squat - 8... -
2009-12-16 WOD
Posted on December 15, 2009 | 4 Comments4 Rounds for time: - 250m Row - Jumping Pullups (40-30-20-10) - Stationary Lunges (40-30-20-10) - Squat Thrusts (40-30-20-10) -
2009-12-15 WOD
Posted on December 14, 2009 | 1 CommentBack Squat - 10 Back Squat - 30 Pullups - 10 Back Squats - 30 Situps - 10 Back Squats - 30 Pushups - 10 Back Squats - 30 Box... -
2009-12-15 Strength WOD
Posted on December 14, 2009 | No Comments- Front Squat (1 min rest before each set) 2 x 3 @ 70% 2 x 2 @ 75% 2 x 1 @ 80% - Back Squat (2 min rest... -
2009-12-14 WOD
Posted on December 13, 2009 | 3 Comments5 Rounds for time: - 12 Deadlifts - 9 Power Cleans - 6 Thrusters - 3 Push Presses -
2009-12-14 UGS WOD
Posted on December 13, 2009 | No Comments3 Rounds: - Max Tactical Pushups - Max Tactical Pullups 3 Rounds: - 10 Sandbag Clean & Squat Drop - 10 Jumping Lunges 3 Rounds: - 5-10 Alternating Presses -...
