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Metcon (Time)
40 C2B Pull ups (Chest to Bar)
30 HSPU (handstand push ups)
20 Snatch (155/105)
30 HSPU
40 C2B Pull ups
Dec 31, 2013
WOD: 31 Dec, 2013
I'm sorry if I don't post a WOD, sometimes I get busy. If you need a good workout or want to see where I get most of mine you can go to any of these sites and find a good ass kicker. Have a Happy New Year!
Dec 30, 2013
WOD: 30 Dec, 2013
A: For Time
- Wall balls
- Box Jumps
***60 ft Dumbbell Farmers carry between rounds(55/35)***
Dec 21, 2013
Christmas WOD: 22 Dec, 2013
12 Days of Christmas
- 1 Clean and Jerk (225/135)
- 2 Wall Balls
- 3 Box Jumps (36/30)
- 4 Pistols (alternate)
- 5 Toes to Bar
- 6 Burpees
- 7 KB Swings
- 8 Pull-ups
- 9 Abmat Sit-ups
- 10 Walking Lunges (alternate)
- 11 HSPU
- 12 Dead Lifts (315/205)
**Perform the workout just like the song**
Merry Christmas!!!
Dec 19, 2013
WOD: 19 Dec, 2013
A: For Time
100 Abmat Sit-ups
10 Rounds
- 10 Sumo Deadlift High-pull (95/65)
- 10 Push-ups
100 Abmat Situps
***25 minute cap)****
Dec 18, 2013
Dec 17, 2013
WOD: 17 Dec, 2013
A: Back Squat
5-5-5-5-5
B: For Time
10-8-6-4-2
- Power Snatch (135/95)
- 50 Double Unders between rounds
Dec 16, 2013
WOD: 16 Dec, 2013
A: Weight Pull-ups
3-3-3-3-3-3-3
B: 5 RFT
- 9 Deadlifts (135/95)
- 6 Hang Cleans (135/95)
- 3 Shoulder to Overhead (135/95)
- 30 ft Front Rack Lunges (135/95)
Dec 13, 2013
WOD: 13 Dec, 2013
A: Snatch (touch 'n' go)
2-2-2-2-2-2
B: For Time
- 30 Back Squats (225/135)
- 30 Shoulder to Overhead (185/115)
- 30 Thrusters (135/95)
Dec 12, 2013
Dec 11, 2013
WOD: 11 Dec, 2013
A: "Barbara" for time
- 20 Pull-ups
- 30 push-ups
- 40 Abmat Sit-ups
- 50 Squats
***3 Minute rest between each round***
You score is your total time if all rounds
Dec 10, 2013
WOD: 10 Dec, 2013
A: Back Squat
3-3-3-3-3-3-3
B: 5 Minute AMRAP
- 3 Deadlifts (275/155)
- 5 Shoulder to Overhead (115/75)
Dec 9, 2013
WOD: 9 Dec, 2013
3 RFT
- 15 Toes to Bar
- 15 Shoulder to Overhead (135/95)
- 15 Box Jumps (24)
- 15 Overhead Squats (135/95
Dec 5, 2013
WOD: 5 Dec, 2013
A: METCON for time
21-15-9
- Deadlift (225/135)
- Over the Box Jumps (24/20)
***Rx'd is no contact with the box***
B: Front Squat
5-5-5-5-5
Dec 4, 2013
WOD: 4 Dec, 2013
A: METCON (25 Minute time cap)
10 RFT
- 15 Wall Balls
- 3 Clean and Jerks (225/135)
***Scaled weight must be heavy. You should not be able to touch and go the weight***
WOD: 4 Dec, 2013
A: METCON (25 Minute time cap)
10 RFT
- 15 Wall Balls
- 3 Clean and Jerks (225/135)
***Scaled weight must be heavy. You should not be able to touch and go the weight***
Dec 3, 2013
WOD: 3 Dec, 2013
A: Close Grip Bench Press
3-3-3-3-3-3-3
- 50 Double Unders
- 40 Air Squats
- 30 Pull-ups
- 20 Burpees
- 10 Hand Stand Push-ups
Dec 2, 2013
WOD: 2 Dec, 2013
A: For Time (30 minute time cap)
- 250m Row
- 20 Power cleans (135/95)
- 20 Toes to Bar
- 500m Row
- 15 Power cleans (135/95)
- 15 Toes to Bar
- 1000m Row
- 10 Power cleans (135/95)
- 10 Toes to Bar
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