June 29, 2013

Canada Day WOD!!!

In Groups of three

Run 800 meters (as a group)

146 Cleans (135/95)

146 Wall Balls

146 Burpees

Run 400 meters (as a group)

One person works at a time, two people rest

June 28, 2013

Strength:

3 X Power Snatch

OTM X 8

WOD:

12 minute AMRAP

10 Push Press (115/85)

20 Kettlebell Swings

25 Air Squats

June 27, 2013

Strength:

Pull Up

5-5-5-5-5

Pistols

12-12-12-12

WOD:

4 Rounds for Reps

30 Seconds Hang Power Clean (115/75)

30 Seconds Box Jumps (24/20)

30 Seconds Burpees Over Bar

30 Second Rest

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June 26, 2013

Strength:

3 Sets of Max Back Squats at 75%

WOD:

20-15-10

Deadlift 

Kettlebell Snatch

Goblet Squat

June 25, 2013

Strength:

Power Snatch

3-3-3-3-3

Power Clean

On The Minute

7 X 5

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June 24, 2013

Strength:

Sumo Deadlift

5-5-5

WOD:

Tabata

8 Rounds of each movement with 20 seconds work, 10 seconds rest

Thruster (95/65)

Kettlebell Swing

Hollow Rock

Imagine this was your day job!!!

June 22, 2013

Strength:

Turkish Get Up

5-5-5-5

WOD:

4 Minute AMRAP

Power Snatches (115/75)

Rest 4 minutes

6 Minute AMRAP

10 Push Press (115/75)

10 Box Jumps

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