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Tag: squat

Angie 5-1

Posted by VincentO in WOD. No Comments

16th July


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Posted by VincentO in WOD. No Comments

13th July


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Foot Position Test: Breaking Diane

Posted by Juliet in Blog, Diane Fu, duck, foot position, rules of torque, torque, torsion force, torsional stability. Comments Off on Foot Position Test: Breaking Diane

21st March

Hey Mwodies, Today’s episode is to evaluate your ability to create an external rotation torsion […]

3/21/2012 – Murph

Posted by VincentO in WOD. No Comments

21st March

1 RFT:

run 1 mile
100 pullups
200 pushups
300 squats
run 1 mile

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


Find Your 1 RM Dead Lift



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


Find your max 5 rep Full Snatch


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


30 Turkish Getups total



15 KB Swings @ 1/1.5pood

2 for 1 wall balls x 10

5 ring dips