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Yearly Archives: 2016

16.04.05 WOD

IMG_8752-min

CHIPPER

Chip Away At This "Chipper"
100 Weighted sit ups (25/15)
80 Air squats
60 Double Unders
50 KB swings
40 Box Jumps
30 Ball Slams
20 Thrusters
10 Burpee Bar Jump over
5 Wall Walks
1Rope Climb (or 2 floor pulls)

Tuesday 16.03.05 WOD

DSC_0140

WOD 16.03.05

SKILL WORK

Deadlift - 50% x 5, 55% x 5, 60% x 5, 65% x 3, 70% x 3,75%x 3 +

WOD

WOD
12 min
5 SDHP
10 OH lunges
15 superman

BENCHMARK

ROW
1,000 meter Row

Monday 16.02.05

square-spring-20164

Skill: Pull Ups

  • Strict / Kipping
  • Push Press - 5,3,2,1,1

Metcon: 12 minute amrap -

  • 5 Push Press
  • 10 Push up on bar
  • 15 Wall Ball

 

Friday 16.29.04

DSC_0332

Warm up: Group

Metcon: 5 RFT - 10 Pull ups, 8 HSPU, 6 Power Clean (135/105),  4 BBJO, 2 Rope Climb

Cash Out: 4 RFT 25 OH weighted Triceps (45/25), 25 dips