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WOD

130906 – “True Old Man Strong”

September 6, 2013

Yup, I have still not matured…..

photo130906

130902 – “Minimum Wage”

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130816 “DB Blitz”

130816

130815 – “End Around”

130815

130814 – “The Gripper”

August 15, 2013

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Strength

100m Sprint

WOD – “The Gripper”

3 Rounds

15 Pull ups

25 Double Unders

15 KB Swings (70#/53#)

200m Run

130813 – “Fullback Sweep”

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Strength

Bench Press

3 – 3 – 3 – 3 – 3

WOD – “Fullback Sweep”

5 Rounds

200m Slamball Carry (50#/35#)

15 Slamballs (50#/35#)

10 Wallballs (20#/14#)

*30 Minute Cap

130812 – “Flea Flicker”

August 12, 2013

I Green 97 Money Flea Flicker_Play 1 vs UAB

Strength

Back Squat

5-5-5-5-5

WOD – “Flea Flicker”

2AMRAP

Clean & Jerk (165#/115#)

2 Min Rest

1AMRAP

Burpees

1 Min Rest

2AMRAP

Front Squat (135#/95#)

2 Min Rest

1AMRAP

Double Unders

130809 – “10 Minutes”

August 9, 2013

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Strength:

Turkish Get Up

2 – 2 – 2 – 2 – 2

WOD – “10 Minutes”

For Points:

1-AMRAP

Thruster (95#/65#) – ea. Thruster is one point

3-AMRAP

15 KB Swings (53#/35#)

15 Burpees – ea. ROUND is one point, partial rounds will not count

2-AMRAP

Pull-ups – ea. Pull-up is one point

3-AMRAP

15 KB Swings (53#/35#)

15 Burpees – ea. ROUND is one point, partial rounds will not count

1-AMRAP

Thruster (95#/65#) – ea. Thruster is one point

 

130808 – “Michael’s Birthday Partner WOD”

August 8, 2013

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Strength:

Find 1RM Snatch

WOD – “Michael’s Birthday Partner WOD!”

Partner WOD – Partners Must Alternate Rounds

8 Rounds

5 One-Arm Snatch (70#/45#)

30 Knees to Elbow

(8 Rounds for the month of August – 5 Snatches for the 5th – 30 K2E bc I’m 30 years old)

 

130807 – “Deadhead”

August 7, 2013

deadhead-46

Strength:

Strict Press

WOD – “FarmersOnly.com”

5 Rounds

5 Deadlifts (275#/185#)

10 Bar Lateral Burpees

15 Double Unders

130806 – “Mad Max”

August 6, 2013

mad-max

Strength:

Front Squat

5 – 5 – 5 – 5 – 5

WOD – “Mad Max”

5 Rounds – For Reps

20 sec. MAX Push Press (95#/65#)

10 sec. REST

20 sec. MAX Pull-ups

10 sec. REST

20 sec. MAX Burpee Box Jumps (24”/18”)

10 sec. REST

 

130805 – “Karen”

August 5, 2013

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Skill:

Pay-Day Pull-up

 

WOD – “Karen”

150 Wall Ball Shots

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