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December, 2013  // Posts published in December, 2013

31 Dec WODs | Comments

Tuesday, December 31

Tabata Tuesday! 4 rounds for total reps of:

  • Tabata Singles
  • Tabata Pull Ups
  • Tabata - Athlete's Choice
  • Tabata - Athlete's Choice

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30 Dec WODs | Comments

Monday, December 30

Strength:

  • Snatch Grip Deadlift 5-5-5
3 rounds for time of:
  • 30 Wall Balls, 20/16 lbs
  • 30 Power Snatches, 75/55 lbs

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27 Dec WODs | Comments

Friday, December 27

Holly's Birthday WOD - 2 RFT

  • Run, 100 m
  • 42 Push-ups
  • Run, 100 m
  • 42 AbMat Sit-ups
  • Run, 100 m
  • 42 Air Squats
  • Run, 100 m
  • 42 Supermen

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26 Dec WODs | Comments

Thursday, December 26

4 rounds for time of:

  • Run, 400 m
  • 20 Power Cleans, 95/65 lbs

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23 Dec WODs | Comments

Monday, December 23

For time:

  • 1 Power Clean, pick load
  • 2 Handstand Push-ups
  • 3 Front Squats
  • 4 Sumo Deadlifts
  • 5 Pull-ups
  • 6 Box Jumps, 24/20 in
  • 7 Burpees
  • 8 Push-up (hand release)s
  • 9 Wall Balls, 20/16 lbs
  • 10 Kettlebell Swings, 53/35 lbs
  • 11 Deadlifts
  • 12 Thrusters
Perform just like song - 1 - 2,1 - 3,2,1 - 4,3,2,1 - etc.

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20 Dec WODs | Comments

Friday, December 20

Complete as many rounds as possible in 10 mins of:

  • 10 Supermen
  • 10 Push Press, 75/55 lbs
  • 10 Box Jumps, 24/20 in

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19 Dec WODs | Comments

Thursday, December 19

Every 1 min for 10 mins: Kettlebell Swing

  • 30 Kettlebell Swings, 53/35 lbs
Every 1 min for 10 mins.   *You have 1 minute to get 30 KB swings. If you do not get 30 KB Swings in 1 minute, count a penalty. *Perform this workout one minute on and one minute off. Total time is 10 minutes. *For every penalty counted, perform a 800 meter row.   Tabata Time: 8 rounds (20 work/10 rest)
  • Athlete's choice - any movement or lift

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18 Dec WODs | Comments

Wednesday, December 18

For time:

  • Run, 400 m
  • 21 Deadlifts, 155/105 lbs
  • Run, 400 m
  • 15 Hang Power Cleans, 155/105 lbs
  • Run, 400 m
  • 9 Push Jerks, 155/105 lbs

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17 Dec WODs | Comments

Tuesday, December 17

Complete as many rounds as possible in 12 mins of:

  • 10 Push-up (hand release)s
  • 10 AbMat Sit-ups
  • 15 Russian Twists, 53/35 lbs
  As many reps as possible in 3 mins of:
  • Turkish Get Up, pick load

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16 Dec WODs | Comments

Monday, December 16

For time:

  • 21 Overhead Squats, 95/65 lbs
  • 9 Pull-ups
  • 15 Overhead Squats, 95/65 lbs
  • 15 Pull-ups
  • 9 Overhead Squats, 95/65 lbs
  • 21 Pull-ups

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