WOD 1/7

January 7, 2012 | Posted in Daily WOD, Uncategorized | By

Friends and Family Day!!!

WOD:
With a Partner
100m- Tire Flips
50m- Frog Hops
100- Flash Push-ups
50- Cal Row
100- Box Jumps
50- Kettle Bell Swings
One Person Working at a time

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WOD 1/6

January 6, 2012 | Posted in Daily WOD, Uncategorized | By

Skill Work:
Double Unders
Pistols

WOD:
5 Rounds for time:
20- Wall Balls #14 /#20
220m- Run w/ Wall Ball

Run is out the Back Door and in the Front Door

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WOD 1/5

January 5, 2012 | Posted in Daily WOD, Uncategorized | By

Skill Work:
Double Unders
Pistols

WOD:
24min AMRAP
6- Tire Flips
8- Lateral Hops
10m- Crab Walk

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WOD 1/4

January 4, 2012 | Posted in Daily WOD, Uncategorized | By

Skill Work:
Double Unders
Pistols

WOD:
Bench Press 5-5-5
Then:
Tabata Push-ups

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WOD 1/3

January 3, 2012 | Posted in Daily WOD, Uncategorized | By

Skill Work:
Double Unders
Pistols

WOD: Happy Birthday Robby!!!
“When a Pro Turns 22″
22- Double Unders
22- Squat Cleans #75/#135
22- Ring Dips
22- 10m Sprints
22- Burpee Pull-ups
22- Power Cleans #75/#135
22- Cal Row

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WOD 1/2

January 2, 2012 | Posted in Daily WOD, Uncategorized | By

Skill Work:
Double Unders
Pistols

WOD:
Push Press 3-3-3
Front Squat 3-3-3
Thruster 3-3-3

Rest 1 min between sets
Rest 3 mins between lifts

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