Monthly Archives: October 2012

Oink

Competitors: 1.10×3 Dynamic Box Squat (low bar position), rest :60 between reps 50% 1RM box squat, add chains as able. *keep it at 50% your 1rm Box Squat from 2a. 5×3 Clean Pull @ 105% 1rm, rest :60 2b. 5x100m Sled Push @ BW, rest :60 1. WOD Run 1200m 30 Hang Clean 135/95 Run 800m 30 Hang Clean 135/95 Run 400m Athletes: 1. Spend 15 minutes working...
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Time to squat

Competitors: MONDAY WARMUP 100 Double Unders 25 Jumping Squats 1. In 5-7 sets work up to a 1rm Low Bar Back Squat 2. WOD 10 Rope Climbs 30 Box Jumps 24/20 50 Burpees 75 Air Squats Row 500m Athletes: 1. In 5-7 sets work up to a 1rm Low Bar Back Squat 2. WOD 20 Pullups 30 Box Jumps 24/20 50 Burpees 75 Air Squats Row 500m...
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Sunday Partner WOD

Here we go again! The ever popular Partner WOD! It will be Sunday at 12 ladies and gentlemen!   Partner WOD Row 4000m (one athlete at a time) as one athlete rows the other is doing KB Swings 1.5/1, score is total swings minus 1 for every second over 19:00....
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Saturday

Competitors: 3 rounds: 2:00 Row For Distance Rest exactly :90 2. 2:00 AMRAP Wall Ball 24/20 Rest exactly :90 3. 2:00 AMRAP Box Jumps 30/24 rest exactly  :90 3. 2:00 AMRAP of the couplet: 3-2-1 Squat Clean Thruster 185/120 Clapping Pushup Rest exactly :90...
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