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25
01
2012

WOD 1/25

By: admin0

Skill of the Week Kipping Pull-ups WOD: “Conditioning Test” 1 min- Max Rep Push-ups 1 min- Max Rep Sit-up (Abmat) Max Effort- 300yd Shuttle Sprint Max Effort- 5-10-5yd Sprint Max Effort- Broad Jump This should be close enough Robby    

24
01
2012

WOD 1/24

By: admin0

Skill of the Week Kipping Pull-ups WOD: Dead Lift 3-3-3 Then 7min AMRAP 10- Double Unders 8- Med Ball Cleans #14/#20

23
01
2012

WOD 1/23

By: admin0

Skill of the Week Kipping Pull-ups WOD: Front Squat 5-5-5 Then 3 rds for time of: 15- Thrusters #35/#55 30- Sit-ups (GHD) Sub – 45 abmat Sit-ups for GHD

21
01
2012

WOD 1/21

By: admin0

Friends and Family Day!!! WOD: “Filthy Fifty” 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders Scaled: With a part...

20
01
2012

WOD 1/20

By: admin0

Skill of the Week: Kettle Bell Work WOD: Every Min on the Min for 20 mins 2- Pull-up 2- Toes to Bar


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