Monthly Archives: July 2016

Wittman

"Wittman" Seven rounds for time of: 1.5 pood Kettlebell swing, 15 reps 95 pound Power clean, 15 reps 15 Box jumps, 24" box...
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Back and Forth

Partner WOD: The Urankar (sorta) 15 Minute AMRAP Run 200m AMRAP STOH 95/65 Run 200m AMRAP Toes To Bar Run 200m AMRAP Wall Balls Partner 1 Runs 200m while Partner 2 does AMRAP STOH 95/65. Upon Return Partner 1 does AMRAP Toes to Bar while Partner 2 Runs 2oom Upon return Partner 2 does AMRAP Wall balls while Partner 1 runs...etc....
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Nancy

Strength: Power Clean Find a new 1RM WOD: Nancy 5 Rounds 400m Run 15 OHS 95# Scale this weight on the OHS to a weight that you can perform lots of reps, in a safe manor. Do NOT BE AFRAID to scale quite a bit, even to a PVC pipe....
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DOMs

Strength : Squat Clean and Jerk Squat Clean + Split Jerk + Squat Clean + Push Jerk  + Deadlift – Must be unbroken. Aim for 5-6 sets. Focus on each rep perfectly WOD : For Time 100 Double Unders 50 Pistols (alternating) 50 Double Unders 25 Pistols (alternating) 25 Double Unders     S : 150 Singles, scaled pistols or air squats L1 : 1/2 double unders,...
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