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WOD Archive for August 2012

September 1, 2012

Paula's Birthday WOD

August 31, 2012

7x1 3 Hang Squat Clens +1 Push Jerk - heaviest possible, rest :60 sec.
-then-
Run 400M
40 Hand Release Pushups
30 (steps) Single Arm KB OH Walking Lunges 24/16KG (15L/15R)
20 Power Cleans 115/75#
30 Hand Release Pushups
20 (steps) Single Arm KB OH Walking Lunges 24/16kg (15L/15R)
10 Power Cleans 115/75#
Run 400M

August 30, 2012

Mobility and Goat Work!

August 29, 2012

15 minutes Split Jerk practice (from the ground)
-then-
10-8-6-4-2 reps for time of:
Muscle Ups
Box Jump 40" box

August 28, 2012

5x2,2,2,1,1 Back Squat @100% - rest 2 minutes
Percentage is based off of 3RM 
-then-
Every 90 seconds for 15 minutes (10 total rounds)
20 Double Unders
5 Ground to Overhead
Notes: The goal is to finish the effort having completed each round within the time limit, and to have done it with the heaviest possible weight. Do not use a weight so heavy that you will not be able to finish a round, but also do not underestimate. You may take a weight off, but you may not add weight at any time. Score is the weight used for the final round.

August 27, 2012

20 minutes to establish a 1RM Hang Clean - then-
Run 800M
75 Wall Ball 20/14#
Run 800M

August 25, 2012

Team WOD

August 24, 2012

 

7X2 Pause Front Squats (3 seconds at bottom) – heaviest possible, rest 60 sec.
-then-
5 rounds for total working time:
150m run
12 Pull-ups
10 Thrusters @ 95/65#

 

August 23, 2012

 

"Morrison"
50-40-30-20-10 rep rounds of: 

Wall ball shots, 20 pound ball

Box jump, 24 inch box

Kettlebell swings, 1.5 pood

 

 

August 22, 2012

 

800m run
21-15-9
Deadlift 225#/155#
HR push-ups
800m run

 

 

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