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Posts Tagged ‘Pull ups’

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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Wedneday 08/06/14

August 6, 2014 Leave a comment

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20 min to find a 1 rep max press and push press

 

 

WOD

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For Time:


400m run
20 burpees
15 pull ups
10 ohs (95 lb / 135 lb)
15 pull ups
20 burpees
400m run
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Categories: WOD Tags: , , ,

Friday 06/27/14

June 27, 2014 Leave a comment

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Prep for deadlifts
Deadlifts 3×5 @ 82.5%

 

 

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WOD

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For Time – 21-15-9:

“Fran”

Thrusters (65 lb /95 lb)
Pull-ups


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fran2

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Categories: WOD Tags: , ,

Monday 05/12/14

May 12, 2014 Leave a comment
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Back Squat  3×5 @ 67% of one rep max
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WOD

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AMRAP – 10 minutes:

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.5 CINDY
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5 Pull ups
10 Push ups
15 Squats

 

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squat6
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Scale / sub as needed.  Post total rounds / time to comments
Or your Beyond the White Board account.

 

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Categories: WOD Tags: , , ,

Thursday 12/19/13

December 19, 2013 Leave a comment
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4×3 Strict press
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WOD

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For Time – 5 Rounds:
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20 Wall ball (14 lb / 20 lb)
200m run
20 Pull ups

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snowman.
 
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Scale / sub as needed.  Post total rounds / time to comments
Or your Beyond the White Board account.

 

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Categories: WOD Tags: , ,

Thursday 11/14/13

November 14, 2013 Leave a comment
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WOD

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AMRAP  15 Minutes:
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10 thrusters (65 lb / 95 lb)
10 pull-ups
100m run
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run2 
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Scale / sub as needed.  Post total rounds / time to comments
Or your Beyond the White Board account.

 

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Categories: WOD Tags: , ,

Monday 11/11/13

November 11, 2013 Leave a comment

Today’s schedule for Veterans day will be classes as usual. Come prepared for a hero WOD … .
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WOD

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For Time – 3 rounds:
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“Badger”
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In honor of Navy Chief Petty Officer Mark Carter, 27,
of Virginia Beach, VA who was killed in Iraq 11 December 2007.


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30 Squat clean (65 lb / 95 lb)
30 Pull-ups
Run 800 meters

 
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whoop.

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Scale / sub as needed.  Post total rounds / time to comments
Or your Beyond the White Board account.

 

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Categories: WOD Tags: , ,