Wod – Thursday 11/18/10
Posted on November 17th, 2010 by chrisa
Hang power clean 3-3-3-3-3-3-3 reps
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Wod – Wednesday 11/17/10
Posted on November 17th, 2010 by chrisa
Complete as many rounds as possible in 20 minutes of:
30 second Handstand hold
30 second Squat hold
30 second L-sit hold
30 second Chin over bar hold
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Wod – Tuesday 11/16/10
Posted on November 15th, 2010 by chrisa
Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps
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Wod – Sunday 11/14/10
Posted on November 14th, 2010 by chrisa
Complete as many rounds as possible in 12 minutes of:
400 meter run
5 Deadlifts
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Wod – Saturday 11/13/10
Posted on November 12th, 2010 by chrisa
“Blake”
Four rounds for time of:
100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-ups
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Wod – Friday 11/12/10
Posted on November 11th, 2010 by chrisa
“Nancy”
5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
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Wod – Wednesday 11/10/10
Posted on November 10th, 2010 by chrisa
Max rounds and reps in eight minutes of:
4 Handstand push-ups
2 pood Kettlebell swing, 8 reps
12 GHD situps
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Wod – Tuesday – 11/9/10
Posted on November 8th, 2010 by chrisa
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Try to increase the load on each of the fifteen sets.
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Wod – Monday 11/8/10
Posted on November 7th, 2010 by chrisa
Three rounds for time of:
30 Kettlebell swings, 1.5 pood
25 Wall ball shots, 20 pound ball
20 Pull-ups
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Wod – Saturday 11/6/10
Posted on November 5th, 2010 by chrisa
Complete as many rounds as possible in 12 minutes of:
35 pound dumbbell Thruster, 9 reps
15 ft Rope Climb, 1 ascent
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