WOD
Sunday 161218
For time:
50 Burpee knees to elbow
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Thursday 161215
For time:
Row 1000 Meters
30 Wall Balls 20#(14#)
30 Box jumps
Row 750 Meters
20 Wall balls 20#(14#)
20 Box jumps
Row 500 meters
10 Wall balls 20#(14#)
10 Box jumps
Row 250...
Monday 161212
4 Rounds for time:
Run 400 meters
25 Burpees to a 6" target
Pre WOD skill = Pulling strength
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We have...
Sunday 161211
For time:
Reverse Annie
50-40-30-20-10
Ab-mat sit-ups
Double unders
At the 12:00 mark:
3 Rounds for time of:
15 push-ups
30 Air squats
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Saturday 161210
In teams of 2:
As many rounds as possible in 15 minutes of:
10 Push jerks, 135#(95#)
20 Box jump overs, 24"(20")
*One partner completes a full round...
Thursday 161208
Front Squat
5-5-3-3-1-1-1-1
Pre-WOD skill work = Free standing handstand holds
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Speaking of rowers. . . (see what I did there?),
We have...
Monday 161205
Take 15 minutes to build to a heavy power clean + split jerk
Then:
Every 2 minutes for 12 Minutes
1 Power clean + 2 Split...
Sunday 161204
4 Rounds for time:
100' Right arm kettlebell farmers carry, 53#(35#)
100' Left arm kettlebell farmers carry, 53#(35#)
10 Right arm kettlebell snatch, 53#(35#)
10 Left arm kettlebell...
Saturday 161203
As many rounds as possilbe in 15 minutes of:
15 Wall balls 20#(14#)
50 Walking lunge steps with medball 20#(14#)
10 Deadlifts 135#(95#)
Pre WOD skill work =...
Thursday 161201
For time:
81-63-45-27
Double unders
27-21-15-9
Strict handstand push ups
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Speaking of duels. . .
Who's ready for Verve's first EVER chili cook off...