1-20-12
“Fran” Three rounds for time of: 21-15-9 reps Thruster, 95/65 Pull-ups Fran – 2:57 from Lindsey Smith on Vimeo.
1-19-12
Skill Pose Running Method WOD Sprint intervals (10 ea)… Athletes will sprint (down & back). Work/Rest cycle will be 15:45. Therefore, athletes will begin the next sprint at the top of the minute. There is a strict enforcement on the …
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1-18-12
Strength Every Minute on the Minute (EMOM) for 8 mins 2 Squat Cleans WOD 50 Squats 25 Barbell step ups Run 400 m 50 Burpees Run 400 m 25 Barbell step ups 50 Squats
1-17-12
Every minute on the minute 5 Push Press, 95/65 For the remainder of the minute, athletes will perform Double Unders. Your score is the least number of Double Unders performed in any given minute/round (as in TABATA scoring).
1-16-12
“Cindy” Complete as many rounds as possible in 20 mins of: 5 Pull ups 10 Push ups 15 Squats Why do I pee during double unders? Answer below! A little poor on the quality, but the content is there.
1-13-11
Every 30 seconds for 6 minutes: 1 Deadlift @ 85% -then- 75 Pullups 75 Double-Unders 75 Burpees For time. Notes: There is a strict 20 minute time limit.
1-12-11
Complete for time: Run 400 m 25 Air squats Run 400 m 25 step walking lunge Run 400 m 25 Air squats Run 400 m 25 step walking lunge Run 400 m 25 Air Squats Run 400 m 25 step …
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1-11-12
Max Effort Bench Press, 1 rep max Dynamic Effort Bench Press 1-10-1-20-1-30 reps For 10, 20 & 30 reps, loads are approximately 80%, 70% & 50% respectively. Post total load (add up all six barbell loads)
1-10-12
Skill Transfer Burgener Warm Up WOD Complete 5 rounds for time of: 9 Hang power snatches 21 Double Unders
