WOD Blog

January 22, 2013

SWOD- Bulgarian Single Leg Split Squats 3 x 5 each leg Test- 7 Minutes Double Unders WOD- 6 x Power Snatch (105/75) 30 x Double Unders 6 x Thrusters (105/75) 9 x Power Snatch 30 x Double Unders 9 x Thrusters 12 x Power Snatch 30 x Double Unders 12 x Thrusters 15 x Power…

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January 21, 2013

SWOD- Back Squats 1 x 10 @ 70% 1 x 8 @ 75% 1 x 6 @ 80% 1 x 4 @ 85% 1 x 3 @ 90% 1 x 2 @ 95% Test- 3 Sets Max Effort Strict Pull Ups WOD- “JT” 21-15-9 HSPU Ring Dips Push Ups

January 19, 2013

In House Competition

January 18, 2013

SWOD- Snatch 1 x 3 @ 70% 1 x 3 @ 75% 1 x 3 @ 80% 1 x 3 @ 85% 1 x 2 @ 90% WOD- “Grace” 30 x Clean and Jerks (135/95)

January 17, 2013

SWOD- Hang Squat Cleans 1 x 3 @ 70% 1 x 3 @ 75% 1 x 3 @ 80% 1 x 3 @ 85% 1 x 2 @ 90% WOD- “Nicole” 20 Minute AMRAP 400 M Run Max Pull Ups * record total pull ups

January 16, 2013

SWOD- Bench Press 1 x 5 @ 75% 1 x 5 @ 80% 1 x 4 @ 85% 1 x 3 @ 90% 1 x 2 @ 95% Test- 3 sets Max Effort Strict Chin Ups or Muscle Ups WOD- 10 Minute AMRAP 200 M Run 20 x Pistols (alternating) 10 x Push Jerks (145/100)

January 15, 2013

SWOD- Back Squats 1 x 10 @ 70% 1 x 8 @ 75% 1 x 6 @ 80% 1 x 4 @ 85% 1 x 3 @ 90% Test- 2 Minutes Max Burpees WOD- 5 Rounds 7 x Deadlifts (275/205) 30 x Squats 7 x HSPU

January 14, 2013

SWOD- Split Jerks 1 x 3 @ 75% 1 x 2 @ 80% 1 x 2 @ 85% 1 x 1 @ 90% 1 x 1 @ 95% WOD- 3 Rounds 3 x Power Snatch (155/105) 6 x OHS (155/105) 12 x CTB Pull Ups 2 Minutes Rest b/t rounds * record slowest round