4.12.2013

Feel the Burn!!

One time through the following, with one rope climb after each set of 45...

45 Push ups
45 Pull ups
45 Sit ups
45 Burpees
45 Air squats
45 Lunges
45 KB Swings (35/55)
45 Renegade rows per arm (20/30)
45 DB Push press
400m Run
End with a rope climb

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4.11.2013

Heavy Front Squats Ahead!!

400 m Run
20 Front Squats (145/205)
30 Box Jumps (20/24")
40 KB Swings (1 pood/1.5 pood)
50 Wall Balls (16/20)
400m Run

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Wednesday WOD

21-15-9

Row 200m
Wall Ball 2-fer-1's (14/20)
Deadlift (155/225)
Pull-ups

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4.09.2013

So Hardcore


5 RFT
200m Run
10 Power Snatches 95/135
15 Box Jumps
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4.08.2013

Machine


30 Burpees

15 Cleans 155/105

24 Burpees

12 Cleans 

18 Burpees

9 Cleans

12 Burpees

6 Cleans

6 Burpees

3 Cleans


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