WOD

3 ROUNDS:

50 Dubs
21 KB Swings 53/70
12 Pullups

Becca and Lisa killin the 55lb Kettle Bell Swings!

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Count Down Runner

10-9-8-7-6-5-4-3-2-1

Power Cleans 95/135 (from floor)

Run 200

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WOD

5 Rounds:

15 Squat Snatches 55/75 (from floor)
15 Box Jumps or jump overs

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Happy Monday

4 Rounds:

400M Run
10 Thrusters 65/95
15 Pullups
20 Pushups

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COUNTDOWN

(115#/85#)
10 Thrusters
9 Deadlifts
8 Squat Cleans
7 Push Press
6 Hang Power Clean
5 Front Squats
4 Push Jerks
3 Hang Squat Cleans
2 Power Cleans
1 Shoulder Press


Compare times to 5/13/09 on the blog

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WOD

30 Handstand Push ups
40 Pull ups
50 Kettle Bell Swings, 35/55#
60 Sit ups
70 Burpees

17 minute cut-off

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METCON Battle

5 rounds:
400m Run
50 Air Squats
30 Sit Ups
20 Push Ups

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WOD

4 Rounds:

15 Overhead Squats(OHS) 65/95
25 Double Unders
30 V-ups

Step 1: Lie flat on back with arms extended above head

Step 2: Raise arms and legs simultaneously until you form a "V" :-)

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Quick

4 Rounds
10 Front Squats 95/135
20 KB Swings 35/53
20 KTE's
10 Push Press 95/135

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DP-Ballin

21-15-9-15-21

Deadlifts 135/225
Wall Balls 14/20
Pull Ups
*at the end of Rd 9 complete 100 Dubs/500 singles

Awww....look at Matt posting up at his usual post-workout spot

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Pure Steel

5 Rounds:

400M Run
30 Thrusters 45/65

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WOD

5 Rounds:
10 SDLHP 65/95
25 Hollow Rocks
15 Push Press 65/95
20 DB Hang Power Snatch 20/35 (10 each arm)

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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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