Monthly Archives: September 2012

Bad Bad Jackie Brown

Competitors: Morning WOD "Jackie" Row 1000M 50 Thrusters 45# bar 30 Pull ups Evening WOD For time: 25 back squats 225/135 25 HSPU Athletes: "Jackie" Row 1000M 50 Thrusters 45# bar 30 Pull ups  ...
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Billy Goat

Time to work on your goats. Both of what you have on the "goat board". If you can't complete a rep for one of the movements, do a strength component that will help you get to where you want to be. Example, Pull Ups do bodyrows with your feet on a box. Time to get...
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Street Cred

Competitors: 1. Low Bar Box Squat, use chains 10×3 @ exactly parallel box 2. WOD 8 Rounds :30 ME Swings 2/1.5 :30 ME pistols (alternating) rest :30 *continuous running clock. 3. 3 Position Pause Front Squat, 3 Second Pause at each position. 1. Quarter Squat 2. Parallel 3. Full Squat Then stand as fast as possible. *4 sets of 3 reps, work to heaviest possible. Work with a partner...
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Jive Turkey

Competitors: 1. 6×2 Strict Press 2a. 4xME Kipping pullups with weight vest, 20/10, rest :90 2b. 4×3 Split Jerk @ 70% 1Rm, rest :90 3. “JT” 21-15-9 HSPU Ring Dips Push Ups CORE 30 Barbell Rollouts Athletes: 1. 150 Double Unders 2.  “JT” 21-15-9 HSPU Ring Dips Push Ups...
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