Wod – Saturday 12/18/10
Posted on December 18th, 2010 by chrisa
Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Ring Dips
95 pound Overhead squat, 15 reps
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Wod – Thursday12/16/10
Posted on December 15th, 2010 by chrisa
Three rounds of:
10 Weighted pull-ups
30 Back extensions
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Wod – Wednesday 12/15/10
Posted on December 14th, 2010 by chrisa
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
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Wod – Tuesday 12/14/10
Posted on December 14th, 2010 by chrisa
Three rounds of:
10 Deadlifts
30 GHD situps
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Wod – Sunday 12/12/10
Posted on December 12th, 2010 by chrisa
“Whitten”
Five rounds for time of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball
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Wod – Saturday 12/11/10
Posted on December 10th, 2010 by chrisa
“Lynne”
Five rounds for max reps of:
Body weight bench press
Pull-ups
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Wod – Friday 12/10/10
Posted on December 9th, 2010 by chrisa
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
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Wod – Thursday
Posted on December 9th, 2010 by chrisa
Wod – Wednesday 12/8/10
Posted on December 7th, 2010 by chrisa
Three rounds for time of:
Run 400 meters
15 Pull-ups
50 Squats
15 Pull-ups
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Wod – Tuesday 12/7/10
Posted on December 6th, 2010 by chrisa
Resting 60 seconds between sets:
Deadlift 2-2-2-2-2-2-2-2-2-2
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