Workout of the Day

July
31
2011

WOD 8/1/11

Posted by Shane, 8:13 pm

Max reps in 6 mins:
Clean and jerk #135/85
rest 1 min, then:
Max reps in 5 mins:
Bar muscle ups (3 pull ups, 3 ring dips counts as 1 rep)
Rest 2 min, then:
Max reps in 4 min:
Burpees

score is total reps added together

1 comments
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July
28
2011

WOD 7/29/11

Posted by Shane, 9:11 pm


3 rft:
rope climb
25 russian twist (each side) #35/25
25 barbell roll outs
25 floor chest to bar press #95/55
25 jackknives
250m row
25 plank ups
25 chest to bar push ups

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July
27
2011

WOD 7/28/11

Posted by Shane, 6:40 pm


Push press (build up to max weight)
5-5-5-5-5
then
Amrap in 15 min:
10 burpees
15 push press #95/55
20 double unders (75 singles)

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July
26
2011

WOD 7/27/11

Posted by Shane, 6:02 pm


800m run
20 sdhp #75/55
25 Ghd sit ups
650m run
20 sdhp
25 Ghd sit ups
400m run
20 sdhp
25 Ghd sit ups
250m run
20 sdhp
25 Ghd sit ups

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July
25
2011

WOD 7/26/11

Posted by Shane, 7:22 pm


AMRAP in 20 min:
6 squat cleans #135/85
9 back extensions
12 k2e
15 box jumps #24/20

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July
24
2011

WOD 7/25/11

Posted by Shane, 6:29 pm


“Angie”
100 pull ups
100 push ups
100 sit ups
100 squats

compare to 12/14/10

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July
21
2011

WOD 7/22/11

Posted by Shane, 7:54 pm

Shoulder Press
5-5-5-5-5
then
5 rft:
5 reps bear sequence #95/55
10 pistols (5 each leg)
15 double unders (50 singles)

Bear sequence is:
Clean, front squat, push press, back squat and push press
There is no resting bar on ground while doing bear, if so each
time you do you have to do 5 burpees each time.

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July
20
2011

WOD 7/21/11

Posted by Shane, 7:41 pm


400m run for time (record time):
rest 1 min from time last person finishes:
then
AMRAP in 18 min:
150m run
12 box jumps #20/24
15 hang cleans #95/55
18 sit ups (anchored)

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July
19
2011

WOD 7/20/11

Posted by Shane, 8:12 pm


AMRAP in 3 min; rest 1 min after each station:
bench press #115/75
row (calories)
2 for 1 wall ball #20/14
Ring dips
double unders
Ball slams #20/14

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July
18
2011

WOD 7/19/11

Posted by Shane, 7:34 pm


Power cleans
5-5-5-5-5
then
AMRAP in 15 min:
10 power cleans #135/85
15 toes to bars
20 kb swings #53/35

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