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Archive for the ‘WOD’ Category

Tuesday 09/02/14

September 2, 2014 Leave a comment

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4×3 Back squat 75%

Snatch technique

 

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WOD

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For Time – 3 rounds:


20 wallball (14 lb / 20 lb)
15 push ups
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Categories: WOD Tags: ,

Friday 08/29/14

August 29, 2014 Leave a comment

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Romanian dead lifts 5×3 100% of clean

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.WOD

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AMRAP – 10 minutes:
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6 Hang Power Snatches (65 lb /95 lb)
50′ Handstand Walks / 10 Hand Stand Push Ups


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strong (2)
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Thursday 08/28/14

August 28, 2014 Leave a comment

 

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.WOD

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AMRAP – 7 Minutes:
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 7 sit ups
10 reverse front rack lunges
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  * rest 3 mins
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AMRAP – 7 Minutes:
7 toes to bar
10 box jumps


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monday1
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Wednesday 08/27/14

August 27, 2014 Leave a comment

 

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.WOD

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For Time – 8 Rounds:
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10 Hang cleans (65 lbs / 95 lbs)
10 Push ups
5 Strict pull ups


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scale1
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Tuesday 08/26/14

August 26, 2014 Leave a comment

 

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.WOD

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AMRAP – 12 Minutes:
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200 m run
10 deadlifts (125 lb / 185 lb)
5 burpee box jump overs


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die
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Monday 08/25/14

August 25, 2014 Leave a comment

Back squat 5×2 @ 90%

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.WOD

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For Time – “Randy’s Friday Forty”:
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Only seems fitting to do the last WOD that Randy ever programmed at the gym
before he left…still in shock.

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40 Shoulder Press 95/65
40 Kettle Bell Swings 53/35
40 Double Unders
40 Pull Ups
40 Back Squats 135/95


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Randy Teaching
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For those of you not on Facebook, Randy Malikowski did not return after going for a walk on Dog Track Road in Pensacola, FL without identification, wallet, keys, or cell phone. He has been missing since Saturday, 23 August 2014 at approximately 9:20am. Please call 850.261.2024 or 850.266.4267 if you’ve seen or heard from him. Escambia County Sherriff’s Office also has a BOLO out and they can be reached at 850.436.9630.
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Friday 08/22/14

August 22, 2014 Leave a comment


.WOD

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For Time – 6 rounds:
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200 m run
10 burpees


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 run
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Categories: WOD Tags: ,