WOD

21-18-15-12-9-6-3
Hang Clean (65/95)
Dead Lift 135/185
OHS 65/95

Matt toughing out the pain to finish his OHS

Becca just a little tilted

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Fifty

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, (15/35)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 35/45
50 Back extensions
50 Wall balls
50 Burpees
50 Double unders

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Rest Day

It's rainy today and the field house is closed = REST DAY! (or work out at home for you over-achievers)

Run-N-Burp

10 Rounds:

Run 200M
10 Burpees

Matt & Moriah recovering after the WOD

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Turbo Chipper

42 reps of:

Goblet Squats 35/53
Situps
Pushups
KB Swings 35/53
DB Push Press 25/40
Mt Climbers(per leg)
Box Jumps
Jumping Jacks
end with a 800M

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WOD

5 Rounds:

10 Power Cleans 95/135
20 KB Swings
30 Dubs

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Red Devil

3 rounds of the following:


400M Run
5 HSPU (10 Modified)
10 Deadlifts (135#/185#)15
Push Press (55#/75#)
10 Deadlifts (135#/185#)
5 HSPU (10 Modified)



Compare times to 1/8/09

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Run, Pull, Jump

4 Rounds:

800M Run
20 Pullups
20 Box Jumps

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WOD

4 Rounds:

40yds Walking Lunges
10 Push Press 95/135#
20 Dubs/15 Deck Squats
30 Kettle Bell Swings

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The Monday After

AMRAP in 20 minutes
7 Deadlifts 65/95
7 OHS 25/45# plate
7 Pushups
7 Goblet Squats w/kb 35/53

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Happy Easter WOD

10, 9....2, 1
Dips
Power Snatch 65/95
KTE's

15 HSPU, followed by

1, 2....9, 10
Dips
Power Snatches 65/95
KTE's

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Modified Blaster

4 Rounds:

400M Run
20 Split Jumps
30 Sunrise Push Ups
40 Alternating Lunges

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Mantraps

For time:
1 Clean & Jerk (105#/155#)
1 Round of "Cindy"
2 Clean & Jerks1 Round of "Cindy"
3 Clean & Jerks
1 Round of "Cindy"
4 Clean & Jerks
1 Round of "Cindy"
5 Clean & Jerks
1 Round of "Cindy"
6 Clean & Jerks
1 Round of "Cindy"
7 Clean & Jerks1 Round of "Cindy"
8 Clean & Jerks
1 Round of "Cindy"
9 Clean & Jerks
1 Round of "Cindy"
10 Clean & Jerks
1 Round of "Cindy"

A round of Cindy consists of 5 pull ups, 10 push ups, and 15 air squats

Adam putting up that 155!

Moriah showing off her perfect jerk form

Becca's tore up hands after pull-ups

.

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WOD

3 Rounds:

400M Run
15 Deadlifts 95/135
20 Box Jumps
30 V-ups

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Monday March Madness

21-15-9
Thrusters 65/95
Burpees
Pullups
then
30 KB Swings 53/70

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Runner

1 Mile Run
25 Pullups
25 Pushups
25 Situps
25 Squats

800M Run
15 Pullups
15 Pushups
15 Situps
15 Squats

400M Run
5 Pullups
5 Pushups
5 Situps
5 Squats

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WOD

4 Rounds:

10 HSPU
20 KTE's or Gut Busters
30 DB Power Snatch 20/30#

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Chewie

5 Rounds:

400M Run
15 Hang Squat Cleans 65/95

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Pizza Connection

10 Deadlift (300/150)
20 Dumbell Push Press (45/20)
30 Double Unders
10 Power Snatch (115/65)
20 Wall Ball (10)
30 Pull-ups
10 Thrusters (115/65)
20 Box Jumps
30 Burpees
30 Toes to bar
20 yards OH Walking Lunge (45/25) use plate.

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Recover

21-18-15-12-9-6-3
Broad Jumps
Slappy Push ups
Mountain climber (count every other step)
Gut Busters
Odds=25 jumping jacks

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