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WOD Archives: September 2013

Tuesday 10/1/2013

“Filthy Fifty” 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double unders MORE »

Monday 9/30/2013

A. 15 Mins – Snatch Balance /OHS work *no maxes B. Dumbbell Row 3 x 5-8, R 45 b/t arms + Fitness 7 Min AmRap 7 Heavy Goblet Squats 7 Ring Rows 7 Burpees Performance 7 Min AmRap 7 OHS @ 95/65# 7 Pull-ups 7 Burpees MORE »

Partner Saturday 9/28/2013

Skill Work 20 Mins – Rope Climb Work Partner Workout 5 Min AmRap 5 Snatch @ 70%, each partner does one round Rest 4 Mins 4 Min AmRap 5 Snatch @ 55%, each partner does one round Rest 3 Mins 3 Min AmRap 5 Snatch @ 45%, each partner does one round *Score is total rounds completed. NO partial rounds MORE »

Friday 9/27/2013

“Barbara” 5 Rounds for time 20 Pull-ups 30 Push-ups 40 Sit ups 50 Squats *Subtract rest from total time. Score only total working time. MORE »

Thursday 9/26/2013

Strength Strict Pull-Up Work Fitness 5 Rounds 300m Run 10 Snatch @ 45/33# 10 Goblet Squats @ 50/35# Performance 5 Rounds 400m Run 20 Snatch @ 75/55# MORE »

Wednesday 9/25/2013

Fitness / Performance A. EMOM for 20 minutes Odd min – Deadlift x 3 @ 65% Even min – Strict Dips x 3-5 (bar/rings) + Tabata Wall Ball + (right into, so 10 second rest b/t last wall ball round and first Sit-up) Tabata Sit ups, feet anchored MORE »

Tuesday 9/24/2013

Fitness / Performance 3 Minutes 1 Min of Clean and Jerk @ 95/65# 1 Min of Burpees 1 Min Calorie Row/AD - Rest 7 Minutes - 3 Minutes 1 Min of Squat Cleans @ 95/65# 1 Min of Push-ups 1 Min Calorie Row/AD - Rest 7 Minutes - 1 Min of Deadlifts @ 95/65# 1 Min of Burpees 1 Min of Double unders (sub tuck jumps) - Rest 7 Minutes - 3 Min AmRap Squat thrust Box jumps @ 20/16″ MORE »

Monday 9/23/2013

Fitness / Performance A. 15 Mins – High Hang Snatch Work (full depth catch if possible) B. Back Squat, 3 @ 75%, 3 @ 80%, 3 @ 85% + 400m Run 15 Wall Balls @ 20/14# 25 Box Jumps 15 Wall Balls @ 20/14# 250m row *Scale up to 30/20# MORE »