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WOD

17
Sep

130917

Athlete WOD 5 min of walking lunges & inchworms WOD – “Griff” Run 800m Run 400m backwards Run 800m Run 400m backwards Finisher – tabata...
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16
Sep

130916

Athlete WOD 1) 20 min to establish 5RM back squat 2) 8 min ladder 3 thrusters 75/55 3 pull-ups 6 thrusters 6 pull-ups & so...
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14
Sep

130914

The Inaugural bootcamp at the new box 30 min AMRAP partner WOD Burpee broad jump 50 ft Bear crawl 50 ft *every 6 min run...
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13
Sep

130913

Athlete WOD WOD – 3 RFT Run 200m 15 T2B 25 front squat 95/65 *no racks Training WOD 1) 12 min to work to a...
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12
Sep

130912

Athlete WOD Strength/skill – power snatch WOD – 6 RDS 30 sec AMRAP pwr snatch 30 sec AMRAP burpee tuck jump 1 min rest Training...
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11
Sep

130911

Athlete WOD – 9/11 tribute Run 2001m (1.25 miles) 49 v-ups 49 push-ups 49 air squats 49 jumping pull-ups 49 WB 20/14 49 walking lunges...
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10
Sep

130910

Athlete WOD 5 rds of 3 min AMRAP 5 HR push-ups 7 SDHP’S 70/53 9 sit-ups Rest 1 min between rds Training WOD 1) 10...
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9
Sep

130909

Athlete WOD 1) 15 min to establish a 3RM OHS 2) “Helen” 3 RFT Run 400m 21 KBS 53/35 12 pull-ups Training WOD 1) 15...
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