Workout of the Day

February
28
2011

WOD 3/1/11

Posted by Shane, 9:47 pm

Max box jump
then
5 RFT:
15 SDHP #95/65
20 Box jumps 24/18
25 sit ups

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February
27
2011

WOD 2/28/11

Posted by Shane, 7:26 pm

AMRAP in 20 min:
5 hspu
10 pull ups
15 squats

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February
24
2011

WOD 2/25/11

Posted by Shane, 9:12 pm

5 RFT:
10 snatches #95/65
15 KB swings #53/35
150m run
1 min plank

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February
23
2011

WOD 2/24/11

Posted by Shane, 7:44 pm

AMRAP in 1:30min, 3 rounds:
GHD sit ups
Bar to leg #45/35
Burpees
MB sit ups #20/14
DU (4 singles count as du)
Russian Twist #35/25
1 min rest after each round

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February
22
2011

WOD 2/23/11

Posted by Shane, 9:06 pm

Max Deadlift
1-1-1-1-1
then
AMRAP in 15 min:
10 Deadlift #225/155
10 Wallball #20/14
10 Pistols

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February
21
2011

WOD 2/22/11

Posted by Shane, 7:28 pm

Run 5K for time:

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February
20
2011

WOD 2/21/11

Posted by Shane, 8:25 pm

AMRAP in 20 min:
15 pull ups
20 barbell rows #95/65
25 chest to bar push ups

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February
17
2011

WOD 2/18/11

Posted by Shane, 10:48 pm

AMRAP in 5 min:
Row
Bench press #95/55
150m run (counts as 10 reps)
Curl #55/35
rest 1 min between each

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February
16
2011

WOD 2/17/11

Posted by Shane, 9:07 pm

AMRAP in 18 min:
10 Thrusters #95/65
20 Double unders (75 singles)

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February
15
2011

WOD 2/16/11

Posted by Shane, 8:52 pm

800m run
30 burpees
30 toes to bars
650m run
20 burpees
20 toes to bars
400m run
10 burpees
10 toes to bars
250m run

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