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Yearly Archives: 2016

Tuesday April 19th WOD

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Benchmark WODS
Annie
10 min time cap
Weighted Sit ups - 45/25/15
Double Under
50,40,30,20,10
Cindy lite
AMRAP 10 min time cap
3 Pull Ups
6 Push up
9 air squat
Diane
AMRAP 10 min time cap
21, 15, 9
Deadlifts 225/155, 185/
HSPU

Monday April 18th WOD

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Gene's birthday WOD

Our Tradition is a birthday WOD for all our Founder members birthday's!!
Filthy Fifty + 6
For Time
50 Box Jumps (24/20 in)
50 Jumping Pull-Ups
50 Kettlebell Swings (1.5/1 pood)
50 Walking Lunges
50 Knees-to-Elbows
50 Push Press (45/35 lbs)
50 Back Extensions
50 Wall Balls (20/14 lbs)
50 Burpees
50 Double-Unders
+ 6 HRPUs after each

Saturday April 16th Partner WOD

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Partner WOD

8 rounds for time:
8 burpees
6 squat cleans (135/95)
4 push press (135/95)
2 wall walks

One person working at a time - Partner A 8 burpees, then partner B burpees etc.

Rest 2 minutes

10 minute AMRAP:

40 double unders/80 singles
20 toes2bar (60 reps = 1 round)

Partner 1 starts on double unders When partner A moves to T2B - partner B starts

Friday April 15th WOD

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Chipper for time
80 weighted sit ups
70 dbl unders
60 wall balls
50 KB swings
40 box jumps
30 calorie row
20 sumo DL Hugh pull
10 oh squat.