Workout of the Day

May
31
2011

WOD 6/1/11

Posted by Shane, 7:24 pm


AMRAP in 20 min:
7 thrusters #95/55
14 toes to bars
21 double unders

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May
30
2011

WOD 5/31/11

Posted by Shane, 8:10 pm


“Murph”
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run

If you have been here less than 3 months scale down to half the reps, if
you have been here less than 6 months scale down 25% if you want to.

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May
26
2011

WOD 5/27/11

Posted by Shane, 5:55 pm


warm up:
400m run
3 rounds:
35 sit ups
1 min plank
10 burpees
then:
AMRAP in 18 min:
10 chest to bar pull ups (or 3 ring muscle ups)
15 deadlifts #155/100
20 double unders (75 singles)

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May
25
2011

WOD 5/26/11

Posted by Shane, 7:23 pm


AMRAP in 1min 30sec, 3 rounds:
bench press #115/75
ghd sit ups
sdhp #75/55
ring dips
russian twist #35/25
row
Rest 1 min between each round

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May
24
2011

WOD 5/25/11

Posted by Shane, 8:34 pm


10 RFT:
150m run
10 shoulder press #95/55
10 kb swings #53/35

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May
23
2011

WOD 5/24/11

Posted by Shane, 7:09 pm


back squat 85% of max:
5-5-5-5-5
then
AMRAP in 15 min:
10 power cleans #135/85
15 box jumps
20 k2e

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May
23
2011

WOD 5/23/11

Posted by Shane, 9:32 am


“Cindy”
AMRAP in 20 min:
5 pull ups
10 push ups
15 squats

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May
19
2011

WOD 5/20/11

Posted by Shane, 7:37 pm

Behind the neck jerk:
1-1-1-1-1
then
AMRAP in 15 min:
5 overhead squats #115/75
10 hang cleans #115/75
15 kb swings #53/35

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May
18
2011

WOD 5/19/11

Posted by Shane, 8:39 pm


5 RFT: perform in any order
15 jacknives
15 plank ups
15 toes to bars
20 ghd alternating sit ups
20 double unders (75 singles)
30 sec side planks (each side)

40 min time limit

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May
17
2011

WOD 5/17/11

Posted by Shane, 8:10 pm


“Tabata this”

tabata row
tabata squat
tabata pull up
tabata push up
tabata sit up
Rest 1 minute between each

Tabata consists of 20 seconds of your most intense possible work output followed by 10 seconds of rest. Repeat for a total of 4 minutes (8 rounds). Your score is the least number of reps performed during any round (so it doesn’t help you to go easy at first and finish hard).

Compare to 10/2/10

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