WOD 1/19

January 19, 2012 | Posted in Daily WOD, Uncategorized | By

Skill of the Week:
Kettle Bell Work

WOD:
3 min AMRAP each of
1 Arm KB Swing
Rest 1 Min
KB Clean and Press
Rest 1 Min
Goblet Squats

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WOD 1/18

January 18, 2012 | Posted in Daily WOD | By

Skill of the Week:
Kettle Bell Work

WOD:
Strength Day!!!

Rack Jerk 1-1-1-1-1-1-1

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WOD 1/17

January 17, 2012 | Posted in Daily WOD, Uncategorized | By

Skill of the Week:
Kettle Bell Work

WOD:
4 Rounds for Time:
25- Burpee Box Jumps
400m- Run

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WOD 1/16

January 16, 2012 | Posted in Daily WOD, Uncategorized | By

Skill of the Week:
Kettle Bell Work

WOD:
30 Reps For Time:
Ab Roller w/Barbell
Ground to Overhead
Overhead Squat

Use the same weight/barbell for all exercises

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WOD 1/13

January 13, 2012 | Posted in Daily WOD, Uncategorized | By

Skill of the Week:
Rope Climbs and Hand Stand Push-ups

WOD:
3 Rounds for Time:
20 Back Squats
20 yard Handstand Walk

If you can not handstand walk
Wheelbarrow with a partner

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WOD 1/12

January 12, 2012 | Posted in Daily WOD, Uncategorized | By

Skill of the Week:
Rope Climbs and Hand Stand Push-ups

WOD:
Deadlift 10-8-6

Then:
6min AMRAP of:
2- Muscle Ups
4- Hand Stand Push-ups

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WOD 1/11

January 11, 2012 | Posted in Daily WOD, Uncategorized | By

Skill of the Week:
Rope Climbs and Hand Stand Push-ups

WOD:
For 10 mins
1 Rope Climb on the min every min.
If you do not complete the climb 5 burpee penalty
All Burpees will be completed at the end on the 10 mins

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WOD 1/10

January 10, 2012 | Posted in Daily WOD, Uncategorized | By

Skill of the Week:
Rope Climbs and Hand Stand Push-ups

WOD:
“Cindy”
20 Min AMRAP
5- Pull-ups
10- Push-ups
15- Squats

If you can get more than 20 rounds…Wear a #20 Vest!!!

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WOD 1/9

January 9, 2012 | Posted in Daily WOD, Uncategorized | By

Skill of the Week:
Rope Climbs and Hand Stand Push-ups

WOD:
Row, Row, Row your boat!!
For Time:
3200m- Row
Yes that is 2 miles… ;)

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WOD 1/8

January 9, 2012 | Posted in Daily WOD, Uncategorized | By

REST DAY!!!

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