16
Oct
WOD 10/17/12
EMOM for 7 min: Power clean + hang squat clean + push press Then… “Nasty Girls” 3 Rounds 50 Air Squats 7 Muscle-up 10 Hang... Read More
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15
Oct
WOD 10/16/12
AMRAP 10 Minutes 3 Squat Cleans 155/115 6 Shoulder to Over Head 9 Toes to Bar then…. AMRAP 7 Minutes 3 Squat Snatches 135/95 6... Read More
14
Oct
WOD 10/15/12
Weighted dip 5-5-5-5-5 reps Then: 50 double unders 25 Push ups 50 double unders 25 DB snatch ( alternating @ 75lbs) 50 double unders 25... Read More
14
Oct
WOD 10/14/12
10am: Oly Lifting 11am: Endurance “Nancy” 5 Rounds: 400m run 15 OHS, 95/65
12
Oct
WOD 10/13/12
The Freaking Forty For time: 40 Box jump, 24 inch box 40 Jumping pull-ups 40 Kettlebell swings, 1 pood 40 Walking Lunge, 40 Knees to... Read More
11
Oct
WOD 10/12/12
Partner Friday Dueling Isabel (60 Snatches, alternating reps), 135/95 Partner Karen (150 Wall Balls), 20/14 (10ft) Dueling Grace (60 Clean & Jerks, Alternating reps), 135/95... Read More
10
Oct
WOD 10/11/12
Thrusters 1-1-1-1-1 Then: As many reps as possible in 12 minutes of: Thrusters (135/95) & 5 Burpees at the top of each minute Post total... Read More
9
Oct
WOD 10/10/12
EMOM For 7 Minutes: power clean + HSC + push jerk, heavy Then… 21-15-9 Box Jump, 24/20 Burpee bar touches KB Swing, 53/35 Our Halloween... Read More