WOD

9-11-2012

This WOD is for all of our troops and fallen on 9-11-2001 WOD: 2001 Meter Row 11 Burpee Box Jumps 30/24 11 Deadlifts 185/135 11 WallBalls 20/14 11 KBS 2pood/1.5 11 T2B 11 Burpee Pullups 11 Thrusters 135/95 2001 Meter Row
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Monday 9-10-12

Strength: Front Squat 3X3 WOD:20 min AMRAP 10 Ring Push ups 15 Power Cleans #95/#65 200 Meter Run Post Round and weights
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Friday 9-7-2012

Strength: Deadlift 3,3,3,3,3 WOD: Buy in 20 GHD sit up Then 4 Rounds for time 40 DU’s 40 Air Squats Once 4 rounds are finished Buy out 20 GHD sit ups Post time and weight!
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Thursday 9-6-2012

Skill: 30 Hollow Rocks for Qualitly NOT time WOD: Power Snatch 1,1,1,1,1,1,1 Post weight and score on bonus round
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Wednesday 9-5-2012

Skill: Push Jerk and HSPU WOD: 500 meter row 5 HSPU 5 Front Rack lunges (#135/95) 400 meter row 10 HSPU 10 Front Rack Lunges 300 meter row 15 HSPU 15 Front Rack Lunges 200 meter row 20 HSPU 20 Front Rack Lunges
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Tuesday 9-4-2012

Strength: Back Squat 5,5,5 go up in weight each time WOD: “Helen” 3 Rounds For Time 400 meter run 21 KBS 1.5/1pood 12 Pullups Post Weight and times
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Thursday 8-30-2012

“Dirty 30” WOD: 30 GHD Situps 30 Deadlifts #225/#155 30 Double Unders 30 OHS #95/#65 30 Pull Ups Post Scores and weight
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Wednesday 8-29-2012

Skill: Hip& back extensions 15 each for quality WOD: Every minute on the minute for 20:00, perform 3 power cleans You may increase weight each round Bonus: 500 meter row for time
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Tuesday 8-28-2012

Strength: Bench Press 1,1,1 Going for a MAX WOD: 7 rounds for time: 15 Box jumps 24″ (20″) 12 Toes to bar
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