Warm up: Step ups x 10 each leg / Single arm swings x 15 each arm / GH Situps x 15
1. Deadlift: 8,6,4,2
2. 4 rounds for time of:
8 Handstand pushups
10 Kneeling squat jumps
12 Deadlifts @ 155 / 103
Deadlift
WOD Thursday October 11th
Warm up: 1 minute of jump rope / X walk x 10 steps each way / GHR x 12
- 4 sets of:
Single leg RDL x 6 each leg
super set with
Lunges x 6 each leg
2. 3 Rounds for time of:
6 Heavy ass deadlifts
40 Double unders
WOD Friday July 27th
Warm up: X walk / GHD Raise / GHD sit up / Good morning
- Deadlift: 1 rep every 75 seconds for 10 sets
2. For time:
30 GHD sit ups
25 Deadlifts @ 225 / 153
20 Kneeling squat jumps
15 Lateral barbell jumps
10 Bar facing burpees
5 Deadlifts or Power cleans @ 225 / 153
WOD Wednesday July 18th
Warm up: 2 minutes of jump rope / 12 Burpees
NUTTS Canadian Armed Forces Lt. Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group, was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, Afghanistan, on Dec. 23, 2009.
He is survived by his parents, Richard and Ethel Jane. First posted May 28, 2010 |
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For time |
WOD Friday July 13th
Warm up: X walk x 10 steps in each direction / Glute ham raise x 10 / Pushups x 20
- Every 90 seconds for 10 sets
Odds: Bench press x 2
Evens: Deadlift x 2
2. 3 Rounds for time of:
6 Thrusters @ 185 / 113
30 / 20 / 10 ft Burpee shuttle run
WOD Friday July 6th
Warm up: Back and bench stuff
- Every 90 seconds for 10 sets
Odds: Bench press x 3
Evens: Deadlift x 3
2. 10 Rounds for time:
100 meter run
2 Power cleans @ 225 / 153
WOD Wednesday July 4th
Warm up: Group warm up
JOHNSON U.S. Marine 1st Lt. Michael E. Johnson, 25, of the 7th Communications Battalion, 3rd Marine Headquarters Group, III Marine Expeditionary Force, headquartered in Okinawa, Japan, died Sept. 8, 2009, while supporting combat operations in Kunar Province, Afghanistan.
He is survived by his wife, Durinda. First posted July 9, 2010 |
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Complete as many rounds as possible in 20 minutes |
WOD Friday June 29th
Warm up: Back stuff
- Every 3 minutes for 15 minutes: Deadlift x 8
2. For time:
20 Toes to bar
40 Calorie Bike ( not row )
20 Toes to bar
WOD Wednesday March 28th
Warm up: 800 meter run
Every minute on the minute for 20 minutes:
Odd: 12 Burpees
Even: 12 Box jumps
Rest 2 minutes
As many rounds as possible in 12 minutes of:
315 / 220 lb Deadlift x 3
1 Round of Cindy
WOD Wednesday March 14th
Warm up: Empty bar work
For 30 minutes ride the Air bike or row:
For the first 6 minutes: Hop off the bike or rower every minute and do 1 power snatch
Second 6 minutes: 1 Power snatch a little heavier
Third 6 minutes: 1 Power clean
Fourth 6 minutes: 1 Power clean a little heavier
Fifth 6 minutes: 3 Pretty heavy deadlifts
You are rowing or biking at about a 70 – 75% effort the entire time
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