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Superman  // Posts tagged as "Superman"

22 Mar WODs | Comments

Monday, March 21

2015-10-30 08.37.53-1SWOD:

  • Bench Press : 3 Rep Max
WOD: 3 rounds for time of:
  • Run, 400 m
  • 50 Supermen
  • 50 AbMat Sit-ups

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21 May WODs | Comments

Thursday, May 21

2015-05-21 09.32.27-1SWOD:

  • Row 1 km
This is an all out effort for time. WOD: 21-18-15-9-6-3 reps, for time of:
  • Power Clean, 95/65 lbs
  • AbMat Sit-up
  • Superman

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26 Feb WODs | Comments

Thursday, February 26

2015-02-26 08.36.32SWOD:

  • Tabata Hang Clean, pick load
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. WOD:3 rounds for time of:
  • Walking Lunge, 100 ft
  • 50 Air Squats
  • 25 Back Extensions

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10 Feb WODs | Comments

Tuesday, February 10

Sara's Birthday WOD For time:

  • 2015-02-10 09.42.34-128 Box Jumps, 24/20 in
  • 28 Jumping Pull-ups
  • 28 Kettlebell Swings, 70/53 lbs
  • 28 Walking Lunges
  • 28 AbMat Sit-ups
  • 28 Push Press, 95/65 lbs
  • 28 Supermen
  • 28 Wall Balls, 20/16 lbs
  • 28 Burpees
  • 28 Double Unders

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05 Jan WODs | Comments

Monday, January 5

Strength:

  • Strict Press 3-3-3
Use the heaviest weight you can for each set. Rest as needed between sets. For time:
  • 50 Russian Twists, 20/16 lbs
  • 25 Sit-up (medicine ball)s, 20/16 lbs
  • 20 Jumping Jacks
  • 20 Supermen
  • 20 Under Overs, 18 in
  • 10 Toes-to-bars
  • 10 Knees To Elbows
  • Plank Hold, 1 min
  • Plank (Left Side), 1 min
  • Plank (Right Side), 1 min

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01 May WODs | Comments

Thursday, May 1

For time:

  • Run, 400 m
  • 10 Kettlebell Swings, 72/53 lbs
  • 20 Toes-to-bars
  • 30 Wall Balls, 20/16 lbs
  • 40 AbMat Sit-ups
  • 50 Supermen
  • 40 AbMat Sit-ups
  • 30 Wall Balls, 20/16 lbs
  • 20 Toes-to-bars
  • 10 Kettlebell Swings, 72/53 lbs
  • Run, 400 m

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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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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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31 Oct WODs | Comments

Thursday, October 31

Karen's Birthday WOD for time:

  • 33 Box Jumps, 24/20 in
  • 33 Jumping Pull-ups
  • 33 Kettlebell Swings, 53/35 lbs
  • 33 Walking Lunges
  • 33 Knees To Elbows
  • 33 Push Press, 45/35 lbs
  • 33 Supermen
  • 33 Burpees
  • 33 Double Unders

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25 Oct WODs | Comments

Friday, October 25

Kristen's Birthday WOD for time:

  • 28 Calorie Row
  • 28 Pull-ups
  • 28 Box Jumps, 24/20 in
  • 28 Kettlebell Swings, 53/35 lbs
  • 28 Air Squats
  • 28 Supermen
  • 28 Push-ups
  • 28 AbMat Sit-ups
  • 28 Burpees
  • 28 Medicine Ball Slams, 20/16 lbs

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