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Tag: push up


Week 3 Day 1, 11/19/12

Posted by VincentO in WOD. No Comments

19th November

Warm up – row 250 / Hip MOB

Skill – learn/ practice kipping pull up or muscle up

WOD

ANGIE

100 pull ups

100 sit ups

100 push ups

100 air squats

(break this up how ever you like, IE 10 rounds of 10 reps)



WEEK 3, Day 5 / 8-30-12

Posted by VincentO in WOD. No Comments

30th August

Warm up

–     Row 1000m

–     55 push ups

 

Skill

– Clean and Jerk

WOD

Grace

30 reps for time:

135lb clean and jerk




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