Wu: foam roller- lower back then
5 pvc ohs, 10 pvc good mornings, 15 mountain climbers: 3 rds
Skill: deadlift
WOD
21 Dead lift 225/175
800 m run
15 Dead lift 225/175
800 m run
09 Dead lift 225/175
W.O.D. 05-16-2013
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Tag Archives: training
W.O.D. 05-14-2013
Wu: 5 minutes jump rope, 5 minutes rowing
Strength: bent over rows 5 sets of 10
WOD
50-40-30-20-10
Ring rows, push ups
Cool down: 5 minutes of plank holds, stretch
W.O.D. 01-17-2012
Warm-Up
Strength & Skill
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WOD
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W.O.D. 01-07-2013
Warm-Up
Strength & Skill
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WOD
Cool down
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W.O.D. 12-11-2012
Warm-Up3 rounds of cindy
Strength & Skill
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WOD
Cool down
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W.O.D. 11-26-2012
Warm-Up
Strength & Skill
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WOD
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W.O.D. 11-20-2012
Warm-Up
Strength & Skill
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WOD
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W.O.D. 11-06-2012
Warm-Up
- 800m run
- 200ft bear crawl
Strength & Skill
- thruster 3-3-2-2-1
WOD
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10 rounds for time10 wall balls
10 sit ups
W.O.D. 10-23-2012
Warm-Up
Strength & Skill
WOD21 kettlebell swings (russian)
21 SDHP 21 goblet squats 50 sit ups
15 kettlebell swings (russian)
15 SDHP 15 goblet squats 50 push ups
09 kettlebell swings (russian)
09 SDHP 09 goblet squats |
W.O.D. 10-16-2012
Warm-Up
Cool Down
|
WOD40 weighted box steps (holding one 45/25 plate)
200m sprint
30 box jumps
200m sprint
20 box jump burpees
200m sprint
10 weighted box steps (holding two 45/25 plates) |
