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August, 2013  // Posts published in August, 2013

30 Aug WODs | Comments

Friday, August 30

Three individually timed rounds of:

  • 500m Row
  • 400m Run
Post time for each round.

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29 Aug WODs | Comments

Thursday, August 29

21-15-9 reps, for time of:

  • Burpee
  • Hang Power Snatch, 75/55 lbs
  • Box Jump, 24/20 in

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23 Aug WODs | Comments

Friday, August 23

"Helen" 3 rounds for time of:

  • Run, 400 m
  • 21 Kettlebell Swings, 1.5/1 pood
  • 12 Pull-ups
Cash Out
  • Row 1 km
This is an all out effort for time.

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22 Aug WODs | Comments

Thursday, August 22

4 rounds for time of:

  • 3 Power Snatches, 95/65 lbs
  • 15 Overhead Squats, 95/65 lbs
  • Run, 400 m

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21 Aug WODs | Comments

Wednesday, August 21

For time:

  • 50 AbMat Sit-ups
  • 50 Double Unders
  • 50 AbMat Sit-ups
  • 50 Walking Lunges
  • 50 AbMat Sit-ups
  • 50 Burpees
  • 50 AbMat Sit-ups

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20 Aug WODs | Comments

Tuesday, August 20

Fran 21-15-9

  • Thrusters (95/65)
  • Pull Ups

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19 Aug WODs | Comments

Strength

  • Power Clean 3x8 at 70% 1RM
Rest as needed between sets.     15-12-9-6-3 reps, for time of:
  • Power Clean, 135 lbs
  • Bar-facing burpee

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16 Aug WODs | Comments

Friday, August 16

Time Trial

  • Run 1 mile

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15 Aug WODs | Comments

Thursday, August 15

Complete as many rounds as possible in 18 mins of:

  • 5 Hang Power Cleans, 95/65 lbs
  • 10 Front Squats, 95/65 lbs
  • 15 Push Press, 95/65 lbs

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14 Aug WODs | Comments

Wednesday, August 14

Strength
  • Record your best Deadlift 1 Rep Max lift.
Complete as many rounds as possible in 10 mins of:
  • 10 Push-ups
  • 10 AbMat Sit-ups
  • 10 Kettlebell Russian Twists, 53/35 lbs

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