WOD 11/30

November 30, 2011 | Posted in Daily WOD, Uncategorized | By

WARM UP:
Trainer Dictated Dynamic Warm-up

Skill Work:
Double Unders

WOD: Happy Birthday Josh!!!
“Mr. Joshua”
5 Rounds For Time:
400m Run
30 GHD Sit-ups
15 Deadlifts #205/#250

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WOD 11/29

November 29, 2011 | Posted in Daily WOD, Uncategorized | By

WARM UP:
Junk Yard Dog
Coach B Warm-up
Trainer Dictated Dynamic Warm-up

Skill Work:
Muscle Up

WOD: Jeremy Turns 29!
For Time:
29 Muscle ups
29 Bear Complexes #65/#95
29 Barbell Turkish Get-ups #35/#55

Sub 29 Pull-ups and 29 Dips for Muscle-ups.. Use Rings if you can!!

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WOD 11/28

November 28, 2011 | Posted in Daily WOD, Uncategorized | By

WARM UP:
Junk Yard Dog
Coach B Warm-up
Trainer Dictated Dynamic Warm-up

WOD: 15min AMRAP
5- Strict Pull-ups
7- Push Press #65 / #115
9- Knees to Elbows

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WOD 11/27

November 27, 2011 | Posted in Daily WOD, Uncategorized | By

Rest Day!

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WOD 11/26

November 27, 2011 | Posted in Daily WOD, Uncategorized | By

Rest Day!

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WOD 11/25

November 25, 2011 | Posted in Daily WOD, Uncategorized | By

Come in and get some!!!
5 or 6 pm Only today!!

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WOD 11/24

November 24, 2011 | Posted in Daily WOD, Uncategorized | By

Warm-up At your own pace!!!

WOD: 12Hr AMRAP
EAT
DRINK
NAP

Seriously-
100 push-ups
200 sit-ups
300 squats

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WOD 11/23

November 23, 2011 | Posted in Daily WOD, Uncategorized | By

WARM UP:
Junk Yard Dog
Coach B Warm-up
Trainer Dictated Dynamic Warm-up

WOD: 3 rounds for time:
10- 1 arm KB Swing #35/#53 (switch arms each rep)
10- Band Slams Grn/Blk
10- GHD Back Ext.

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WOD 11/22

November 22, 2011 | Posted in Daily WOD, Uncategorized | By

WARM UP:
Junk Yard Dog
Coach B Warm-up
Trainer Dictated Dynamic Warm-up

WOD: 20min AMRAP
5- Cleans #95/#135
7m- OH Walk #95/#135
9cal- Row

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WOD 11/21

November 21, 2011 | Posted in Daily WOD, Uncategorized | By

WARM UP:
Junk Yard Dog
Coach B Warm-up
Trainer Dictated Dynamic Warm-up

WOD:Standards Day!!!
10- Pull-ups
20- Box Jumps 24/30
30- Wall Balls 14/20 (10ft)
40- Flash Push-ups
50- Ab-mat Sit-ups

Scaled Options:
Pull-ups with Band
Box Jumps 20/24
Wall Balls 14/20 (8ft)

If you do not reach full extension, full flexion, hit the target, ect ect.. The rep will not count!! ie: “No Rep”

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