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Monthly Archives: July 2011

08/01/11 WOD

WU

Myofascial roll out

10 minutes of:

PVC / OHS -1 minute/Bar hang-1 minute


WOD

For time:

5 Muscle-ups
(mod 10)

165/245 pound Deadlift, 10 reps

15 Medball situps-F14/M20

Sprint 100 meters

5 Muscle-ups
(mod 10 reps)

165/245 pound Deadlift, 10 reps

15 Medball situps-F14/M20

Sprint 200 meters

5 Muscle-ups(mod 10 reps)

165/245 pound Deadlift, 10 reps

15 Medball situps-F14/M20

Sprint 400 meters

5 Muscle-ups
(mod 10 reps)

165/245 pound Deadlift, 10 reps

15 Medball situps-F14/M20

Sprint 800 meters

07/27/11 WOD

WU

Myofascial  roll out

400 meters

Dodge ball

WOD

21-15-9

Hang Power Snatch-F95/M115

Ring dips

V-Situps

200 meters

*Wall jumps-5 reps

07/25/11 WOD “Happy Birthday Dawn”

 

Happy Birthday Dawn!

 

 

WU

Myofascial roll out

1 mile T/T

WOD

10-9-8-7-6-5-4-3-2-1

Burpee box jumps

T2B pullups

OHS-F65/M95 (on med ball)



07/23/11 WOD

 

WU

Skill work

7 minutes

PVC Overhead squat-1 min./burpees-1 min.

WOD

“Lucky 7″

7 rounds

7 Pullups

7 Thrusters-F65/M95

7 Walkout pushups

7 Butterfly situps

* 200 meters each round!


07/22/11 WOD

WU

12 minutes

jumprope- 1 minute/Pose method-1 minute

WOD

“Nate”

AMRAP 20 minutes

2 muscle ups (mod 4)

4 HSPU (mod 8 )

8 OH Swing (mod 16)