WOD 6/30

June 30, 2011 | Posted in Daily WOD | By

Warm up: Row 250m
10 Shoulder Stretch w/PVC
10 OHS w/PVC
10 Flash Push ups
10 Sit ups GHD
10 Back Ext. GHD
5 Dips
5 Pull ups

WOD: Strength
Front Squat 5-5-3-3-1-1-1

Then 100 Sit-ups (Abmat)

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WOD 6/29

June 29, 2011 | Posted in Daily WOD | By

Warm up: Run 400m
10 Shoulder Stretch w/PVC
10 OHS w/PVC
10 Flash Push ups
10 Sit ups GHD
10 Back Ext. GHD
5 Dips
5 Pull ups

WOD: 20 Min AMRAP
7 Handstand push-ups
12 L-Pull-ups

Scale as needed

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WOD 6/28

June 28, 2011 | Posted in Daily WOD | By

Warm up: Row 250m
10 Shoulder Stretch w/PVC
10 OHS w/PVC
10 Flash Push ups
10 Sit ups GHD
10 Back Ext. GHD
5 Dips
5 Pull ups

WOD: For time:
30 Thrusters #45/#75
30 Pull-ups
30 Dead Lifts #95/#185
30 Box Jumps

Athlete must finish one exercise before moving to the next

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WOD 6/27

June 27, 2011 | Posted in Daily WOD | By

Warm up: Run
10 Shoulder Stretch w/PVC
10 OHS w/PVC
10 Flash Push ups
10 Sit ups GHD
10 Back Ext. GHD
5 Dips
5 Pull ups

WOD: Tabata
Push-ups

Then 10 Turkish Get-ups each side #35/#53

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WOD 6/26

June 25, 2011 | Posted in Daily WOD | By

REST DAY!!!!

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WOD 6/25

June 24, 2011 | Posted in Daily WOD | By

Warm up: Ski 250m
10 Shoulder Stretch w/PVC
10 OHS w/PVC
10 Flash Push ups
10 Sit ups GHD
10 Back Ext. GHD
5 Dips
5 Pull ups

WOD: For Time
Run 800 meters
Ground to Overhead 30 reps
Run 800 meters

Work with your Coach to find a suitable weight!

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WOD 6/24

June 24, 2011 | Posted in Daily WOD | By

Warm up: Row 250m
10 Shoulder Stretch w/PVC
10 OHS w/PVC
10 Flash Push ups
10 Sit ups GHD
10 Back Ext. GHD
5 Dips
5 Pull ups

Burgener Warm up

WOD: Strength:
Power Snatch 3-3-3
MetCon:
5 min AMRAP
10 Hang Power Snatch #45/#75
15 Double Unders (Sub 3x Singles)

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FIGHT GONE BAD 6

June 24, 2011 | Posted in Uncategorized | By

Lets Raise awareness and some cold hard cash to support those who give everything for this GREAT country of ours!!!
The Special Operations Warrior Foundation
Fight Gone Bad 6 will be conducted on 17 September 2011

PLEASE SIGN UP NOW!!!!
Lets get the donations flowing!!!!

JOIN THE TEAM!!!

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WOD 6/23

June 22, 2011 | Posted in Daily WOD | By

Warm up: Run 400m
10 Shoulder Stretch w/PVC
10 OHS w/PVC
10 Flash Push ups
10 Sit ups GHD
10 Back Ext. GHD
5 Dips
5 Pull ups

WOD: 3 Rounds for Time
250m Ski
15 Burpees
10 Dead Lift #155/#225

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WOD 6/22

June 22, 2011 | Posted in Daily WOD | By

Warm up: Run 400m
10 Shoulder Stretch w/PVC
10 OHS w/PVC
10 Flash Push ups
10 Sit ups GHD
10 Back Ext. GHD
5 Dips
5 Pull ups

WOD:5 rounds for time
9-Shoulder Press #75/#95
7- Burpee Box Jumps
5- Pull-ups

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