11-7-11
Complete the following for time: “Diane” 21-15-9 reps of 225 lb Deadlift Handstand push ups
11-3-11
Complete as many rounds as possible in 12 minutes of: 185 pound Bench press, 3 reps 225 pound Back squat, 5 reps
11-2-11
“Jack” Complete as many rounds as possible in 20 minutes of: 115 pound Push press, 10 reps 10 KB Swings, 1.5 pood 10 Box jumps, 24 inch box Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned …
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11-1-11
Burgener Warm up Practice one-armed snatch, 20 mins 21-18-15-12-9-6-3 of: Overhead Squat, 45 lb bar 5 rounds of: 10 Squat Snatch, 45 lb bar
10-31-11
“Jackie” For time: 1000m Row 50 Thrusters, 45 lbs 30 Pull Ups ATTN CF Virtus Athletes: Mondays will officially be “Leader Board” Day. This means that you have the opportunity to pick your own girls-named WOD from the whiteboard instead …
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10-28-11
Complete the following for time: Run 800 meters 50 Pull Ups 100 Push Ups 150 Squats Run 800 meters OR…NOT FOR TIME OF: Row 1K 3 sets of 15 reps with a moderate load Kettlebell Swing GHD Sit Up GHD …
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10-27-11
Tabata Drills Row Plank hold Push ups Superman hold Sit ups Rest 1 minute between exercises. http://en.wikipedia.org/wiki/High-intensity_interval_training#Tabata_Method A popular regimen based on a 1996 study[2] uses 20 seconds of ultra-intense exercise (at an intensity of about 170% of VO2max) followed …
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10-26-11
Complete the following for time 3 rounds of: Run 400 meters 15 Overhead squats, 95/65 9 Handstand push ups
