WOD
Saturday 110220
"Thompson"
10 rounds for time of:15 ft Rope Climb, 1 ascent29 Back squatsOdd object Farmer carry, 10 meters
Loads and expectations will be explained before WOD....
Friday 110219
Run 1600 metersRest 3 minutesRun 1200 metersRest 2 minutesRun 800 metersRest 1 minuteRun 400 meters
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Can you pick out the Pose...
Thursday 110217
Complete as many rounds as possible in 20:00 minutes:
Row 250m20 Jumping pull-upsRun 200m15 Wall ball shots, 20#/14#
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Narrow grip 3-board bench...
Wednesday 110216
Tabata weighted pull-ups, 30#/15# dumbellRest 1:00 minuteTabata weighted squats, 45#/25# plate Rest 1:00 minuteTabata weighted ring dips, 30#/15# dumbellRest 1:00 minuteTabata deadlift, 165#/115#
The Tabata interval...
Monday 110214
"Helen"
Three rounds for time:
400 m Run 21 Kettlebell swings, 24kg (16kg)12 Pull-ups
Compare to 2-18-2009
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Lindsey kicking ass and taking names in the...
Sunday 110213
As a team of three, complete the following for time:
9 Rope climbs, 15'90 Wall ball shots, 20#/14#120 AbMat sit-ups90 Dumbell hang power cleans, 40#/25#
6...
Saturday 110212
"Jackie"
Row 1000m
50 Thrusters, 45#
30 Pull-ups
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Fun lovin' handstand push-ups!
The Rogue Fitness "Matt Chan T-shirt"
Because people have asked, I'm going to make...
Friday 110211
Push press 3 - 3 - 3 - 3 - 3 - 3 - 3 reps
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James and Josh, elbows in...
Thursday 110210
"Wiman's Birthday Workout"
Row 20 calories40 Kettlebell swings, 24kg, (16kg)40 Toes 2 bar40 Burpees Row 20 calories
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Jennifer Wiman has been with...
Wednesday 110209
Six rounds for time of:
40m Overhead carry, 115# (75#)12 Push press, 115# (75#)12 Box jumps, 24" (20")9 Sumo deadlift high-pull, 115#(75#)
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