300m Run
15 Pull Ups
15 Hang Power Snatch 95/65
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2011
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- Five rounds for time of:10 Burpees10 Toes Thru Rin...
- Partner 500m Row x 4Rest while your partner rows
- Four rounds for time of:15 Wall Ball Shots 20/1415...
- Five rounds for time of:10 Ring Dips15 Box Jumps 2...
- Weekly Warm UpSaturday4 Rounds400m Run50 Air Squats
- Everyone Loves Burpees!!!
- Weekly Warm UpThursday5 rounds10 Trusters20 Kettle...
- Weekly Warm upWednesday "Cindy"Amrap 20min5 pull u...
- Painful Wod!!!
- Some really great things are happening in the gym,...
- 21-15-9 reps for time of:BurpeesOverhead Squat 115/80
- As many rounds as possible in 15 minutes of:5 Musc...
- Three rounds for time of:30 Double Unders15 Kettle...
- Three rounds for time of:300m Run15 Pull Ups15 Han...
- Fot time:5 Squat Cleans 135/9525 Barbell Lateral J...
- Five rounds for time of:9 Burpees12 Air Squats15 P...
- Five rounds for time of:10 Toes to Bar10 Pull Ups1...
- Sunday50 Snatches for time95/65then..4x 1:00min wo...
- Saturday3 Rounds10 Deadlift 275/18550 Double Under...
- Weekly Warm UpFriday7rounds10 tire flips20 Air squ...
- Weekly Warm UpThursday5k Run
- Weekly Warm UpWednesday Jerk3-3-3-3-3Then... "...
- Weekly Warm UpTuesday5 Rounds10 Front Squat(135/95...
- Weekly Warm-upPerfect Stretch (knee to chest, spid...
- Complete as many rounds in 20 minutes as you can o...
- 21-18-15-12-9-6-3 reps of:Air SquatPush Jerk 75/55
- Floor Press 3-3-3-3-3then...Complete as many round...
- 8 rounds of Tabata intervals of the following exer...
- Four rounds for time of:15 Wall Ball Shots 20/14Ru...
- Back Squat 5-5-5-5-5 repsthen...Four rounds for ti...
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