30-20-10
Hang Power Cleans 65/95lb
Box Jumps
Renegade rows 20/35lb D.B
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6.11.2010
6.10.2010
Body Recover
Run 400
50 Double Unders/250 Singles
Moriah's sweat mascot: "The Reindeer"
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6.09.2010
Sevens
7 Rounds:
7 Handstand push-ups
7 Thruster, 135/95
7 Knees to elbows
7 pound Deadlift, 245/135
7 Burpees
7 Kettlebell swings, 55/35
7 Pull-ups
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7 Handstand push-ups
7 Thruster, 135/95
7 Knees to elbows
7 pound Deadlift, 245/135
7 Burpees
7 Kettlebell swings, 55/35
7 Pull-ups
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6.08.2010
WOD
1 Round
10 Muscle Ups (or 30 PU, 30 Dips)
15 HSPU
20 Squat Cleans from floor (95/155)
Run 800
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10 Muscle Ups (or 30 PU, 30 Dips)
15 HSPU
20 Squat Cleans from floor (95/155)
Run 800
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6.04.2010
OWB
4 Rounds:
10 Overhead Squats 65/95lb
15 Wall balls
20 Box Jumps
Run 200 (run on track please)
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10 Overhead Squats 65/95lb
15 Wall balls
20 Box Jumps
Run 200 (run on track please)
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6.03.2010
6.02.2010
WOD
21-15-9-15-21
Pull UpsCleans 65/95lb (from floor)
Swings 35/53lb
Just when Lisa thought her hands were bad....
Meeks one-upped her...
6.01.2010
5.27.2010
WOD
Amrap in 20 minutes:
5 Ring Dips
10 KB Russian Swings(chest level) 53/70
20 Lunges(10 per leg)
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5 Ring Dips
10 KB Russian Swings(chest level) 53/70
20 Lunges(10 per leg)
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5.26.2010
5.25.2010
WOD
10 Rounds:
10 DeadLift 95/135
10 TTD Push Ups
Odds: Run 200
Evens: Run 100
(or run 400 on rounds 2,4,6,8)
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10 DeadLift 95/135
10 TTD Push Ups
Odds: Run 200
Evens: Run 100
(or run 400 on rounds 2,4,6,8)
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5.24.2010
JVick
3 Rounds:
800M Run
30 Cleans 45/65lb
20 Hallow Rocks
15 Kettle Bell Swings 15/35
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800M Run
30 Cleans 45/65lb
20 Hallow Rocks
15 Kettle Bell Swings 15/35
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5.21.2010
Core Dirty Thirty
Run 400m
30 Back Extensions
30 Gut Busters
30 Back Extensions
30 Back Extensions
30 Gut Busters
30 Back Extensions
Run 400m
30 Knees to Elbows
30 Back Extensions
30 Gut Busters
30 Knees to Elbows
30 Back Extensions
30 Gut Busters
Run 400m
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5.20.2010
Fight Gone Bad!
3 Rounds/1 min each station/Rest 1 min
Wall Balls (Max Reps)
SHLHP ( 65/45# Max Reps)
Box Jumps (Max Reps)
Push Press (65/45# Max Reps)
Lunges (Max Reps)
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Wall Balls (Max Reps)
SHLHP ( 65/45# Max Reps)
Box Jumps (Max Reps)
Push Press (65/45# Max Reps)
Lunges (Max Reps)
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Pain Storm 5/19/10
100 Squats
90 D/U or 450 singles
80 Pushups
70 Hollow Rocks
60 Jumping Pullups
50 Thrusters 35/45#
40 Box Jumps
30 Deadlifts 95/135#
20 Burpees
10 Renegade Rows(total) 20/30#
90 D/U or 450 singles
80 Pushups
70 Hollow Rocks
60 Jumping Pullups
50 Thrusters 35/45#
40 Box Jumps
30 Deadlifts 95/135#
20 Burpees
10 Renegade Rows(total) 20/30#
Adam doing the Renegade Rows
Compare times to 11/10/09 and 2/18/09
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5.18.2010
5.17.2010
Countdown
5.14.2010
Breaking Bad (yesterday)
20-15-10-5
Thrusters 65/95
Burpees
Pull Ups
Kettle Bell Swings 35/55
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Thrusters 65/95
Burpees
Pull Ups
Kettle Bell Swings 35/55
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5.12.2010
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