WODs

WOD: 4-17-12

Post Time – Beyond the White Board Strength:  Back Squat: 1×8 65% 1×8 70% 1×6 80% 1×6 85 WOD: Death by: Chest-to-Bar Pull Ups Athletes are to do 1 C2B Pull Up in 1 minute.  The following minutes athletes are to perform 2 C2B Pull Ups.  Continue this pattern until the athlete can no longer perform …

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Tuesday 04-12-11

Warm Up Work on a weakness… then… Group Warm Up WOD 5 Rounds 10 Thruster (95/65) 10 Hang Power Clean 10 Sumo Deadlift High Pull After Party 1 max set of strict pull ups Hotel WOD 10 rounds for time 10 Squats 10 Push Ups 10 Sit Ups

Monday 041111

Warm Up Group Warm Up WOD 3 Rounds 1:00 Min Rounds of Push Press (45/35) Jumping Squats Hand Release Push Ups Box Jumps Row Cal Rest After Party Pick one area of your body and recover it…

Hotel WOD Series

Hotel WOD 1 100 Dumbell Thruster (30/20) 5 Burpees on the start of every mintue Hotel WOD 2 AMRAP 15 Mintues 5 Push Ups 10 Sit Ups 15 Squats Hotel WOD 3 100 Burppess for time

Friday 040811

Warm Up Run 400m Then 3 rounds of the Burgner Warm Up Then warm up your clean and jerk WOD Open WOD 11.3 AMRAP 5 Mintues Squat Clean & Jerk (165/110) After Party Recover

Thursday 040611

Warm Up Group Warm Up WOD 3 Rounds for time 200m run with med ball (20/14) 15 Wall Ball After Party Accumulate 3:00 minutes of L-Sit

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