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September, 2013  // Posts published in September, 2013

30 Sep WODs | Comments

Monday, September 30

"Fight Gone Bad" 3 rounds, 1 min per station, of:

  • Wall Ball, 20 lbs, 10 ft
  • Sumo Deadlift High Pull, 75 lbs
  • Box Jump, 20 in
  • Push Press, 75 lbs
  • Row (calories)
  • Rest 1 min
Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

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27 Sep WODs | Comments

Friday, September 27

  • Floor Press 10-10-10-10-10
Use the heaviest weight you can for each set. Rest as needed between sets.   For time:
  • 10 Hang Power Cleans, 135/95 lbs
  • 2 Sprints, 10 m 8 Hang Power Cleans, 135/95 lbs
  • 4 Sprints, 10 m
  • 6 Hang Power Cleans, 135/95 lbs
  • 6 Sprints, 10 m
  • 4 Hang Power Cleans, 135/95 lbs
  • 8 Sprints, 10 m
  • 2 Hang Power Cleans, 135/95 lbs
  • 10 Sprints, 10 m

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26 Sep WODs | Comments

Thursday, September 26

  • Tabata Sit-up (medicine ball), 20/16 lbs
The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.   3 rounds for time of:
  • Run, 400 m
  • 30 Overhead Squats, 75/55 lbs
  • 21 Pull-ups

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25 Sep WODs | Comments

Wednesday, September 25

Band Deadlift 5x10 at 50% 1RM

  • Rest as needed between sets.
  LuRong WOD #2 - For time:
  • 100 Kettlebell Swings, 53/35 lbs
  • 100 Burpees

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24 Sep WODs | Comments

Tuesday, September 24

Jenni's Birthday WOD: Fun 40 For time:

  • Run, 400 m
  • 40 Pull-ups
  • 40 Kettlebell Swings, 53/35 lbs
  • 40 Walking Lunges
  • 40 Supermen
  • 40 Double Unders

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23 Sep WODs | Comments

Monday, September 23

21-18-15-12-9-6-3 reps, for time of:

  • Wall Ball, 20/16 lbs
  • Deadlift, 115/75 lbs
  • Box Jump, 24/20 in

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20 Sep WODs | Comments

Friday, September 20

Conditioning: Each for distance:

  • Row, 3x 1 min
  • Rest 1 min between efforts.
WOD: For time:
  • 50 Walking Lunges
  • 5 Burpees
  • 40 Walking Lunges
  • 10 Burpees
  • 30 Walking
  • Lunges
  • 15 Burpees
  • 20 Walking Lunges
  • 20 Burpees
  • 10 Walking Lunges

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19 Sep WODs | Comments

Thursday, September 19

Half "Holleyman" 15 rounds for time of:

  • 5 Wall Balls, 20/16 lbs
  • 3 Handstand Push-ups
  • 1 Power Clean, 90% 1RM

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18 Sep WODs | Comments

Wednesday, September 18

Tabata Sit-up (medicine ball), 20/16 lbs The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.   Complete as many rounds as possible in 20 mins of:

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Air Squats

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17 Sep WODs | Comments

Tuesday, September 17

5 rounds for time of:

  • 20 Kettlebell Swings, 53/35 lbs
  • 20 AbMat Sit-ups
  • 5 Wall Walks

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