21-15-9 reps for time of:
Hang Squat Snatch, 88#/58#
Ring Dips
200 meter run
Each round of snatch and dips will be followed by a 200 meter run.
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6.23.2010
6.22.2010
KGB
400M Run
10-9-8-7-6-5-4-3-2-1
Power Cleans 55/75
Box Jumps
KTE's or Gut busters
then run 200M Run
1-2-3-4-5-6-7-8-9-10
Power Cleans 55/75
Box Jumps
KTE's or gut busters
400M Run
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10-9-8-7-6-5-4-3-2-1
Power Cleans 55/75
Box Jumps
KTE's or Gut busters
then run 200M Run
1-2-3-4-5-6-7-8-9-10
Power Cleans 55/75
Box Jumps
KTE's or gut busters
400M Run
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6.21.2010
WOD
800m Run
5 rounds of:
7 Burpees
7 Thrusters
7 Knees to Elbows
800m Run
Compare times to 6/28 last year
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5 rounds of:
7 Burpees
7 Thrusters
7 Knees to Elbows
800m Run
Compare times to 6/28 last year
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6.16.2010
6.15.2010
6.14.2010
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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