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Tag: Burpee


WEEK ONE / Day One 8-13-12

Posted by VincentO in WOD. No Comments

13th August

Warm up
-three rounds of : Row 500m and 10 burpees
Skill
-Back squat 5-5-5-5-5-5 and Deadlift 3-3-3-3-3
split class to do each then switch
WOD
-KBLadder for 15 minutes increasing 1 rep each minute.
One rep equals: one arm clean/one arm high pull/one arm snatch


Now or Laters

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18th May

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Rest-a-pees

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15th May

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2/21/2012

Posted by GarrettW in WOD. No Comments

21st February

5 RFT of:

20 over the bar Burpees
and 10 hang power clean @ 135/95lbs



2/13/2012

Posted by GarrettW in WOD. No Comments

13th February

10 minute AMRAP of : Burpee



Recent WODs

Ready for some pain and gain? Bring everything you've got because we are going to push it! Don't forget to log those times and check your profile to track your progress. LETS go!

Week 6 day 5

Warm Up:

Run 500m For time

30 sit-ups for time

Skill:

Find Your 1 RM Dead Lift

1-1-1-1-1

WOD:

For Time:

21-15-9 reps of

Squat Clean (95/65lbs)

Box Jumps ( 24/20”)

Week 6 Day 4

Warm Up

Run 200m / 100 single jumps / 40 double unders

Skill

Find your max 5 rep Full Snatch

WOD

5 Rounds for reps

In 2 minutes complete

200m run...

Week 6 Day 3

Warm Up:

3 rounds of:

Row 100m fast

Row 100m relaxed

Skill:

30 Turkish Getups total

WOD:

3 RFT

15 KB Swings @ 1/1.5pood

2 for 1 wall balls x 10

5 ring dips