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Tag: wall


WEEK 2 Day 5, 8-24-12

Posted by VincentO in WOD. No Comments

24th August

Warm up

3 burpee / row 3 calories

add 1 rep and calorie until 7 each are completed

Skill : KB swing / Wall ball

WOD

WOD – AMRAP in 12 min of:

200m (sprint, not run)

20 wall ball (20/14)

20 KB swing (70/55)


WEEK ONE / Day Two 8-14-12

Posted by VincentO in WOD. No Comments

14th August

Warm up
-30 wall-balls unbroken or 3 sets of 15 wall-balls or 5 sets of 10 wallballs
Skill
-Press 5-5-5 / Squat clean 3-3-3-3-3
WOD
-10 rounds for time of:
Run 10 meters 2 lunges. Increase 10 meters and 2 lunges each round




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