Archive for May, 2014

WOD Friday 05-30-2014

WOD Type: “Olympic Program” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Oly Day Sixteen… Deadlift: WU @ 10 x 135#, 5 @ 165# 1 x 5 @ 195# 1 x 3 @ 220# 1 x 1 @ 250# Snatch – 75% 6 @ […]

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WOD Thursday 05-29-2014

WOD Type: “Olympic Program” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Oly Day Fifteen… Back Squat: 1 x 5 @ 170# 1 x 3 @ 195# 1 x 1 @ 220# Clean Pulls – 3 x 3 @ 175# Snatch Push Press – 3 x 5 @ 115# […]

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WOD Wednesday 05-28-2014

WOD Type: “Olympic Program” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Oly Day Fourteen… Bench Press w/ Fat Gripz 1 x 5 @ 170# 1 x 3 @ 195# 1 x 1 @ 220# = Completed 5 Reps Clean & Jerk w/ Fat […]

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WOD Tuesday 05-27-2014

WOD Type: “Olympic Program” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Oly Day Thirteen… Front Squat – 5 x 3 135#, 155#, 165#, 185#, 205# Snatch Pull – 4 x 3 @ 135# Overhead Squat – 3 x 2 @ 45# Military Press 1 x 5 @ 95# 1 x […]

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WOD Monday 05-26-2014

WOD Type: “MetCon” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: MetCon: Murph w/ 20# Vest… 1 Mile Run 100 Pull-Ups 200 Push-Ups 300 Squats 1 Mile Run Time: 1:30:40 Today’s WOD is a tribute to those who’ve fallen in combat. I actually did not think […]

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WOD Friday 05-23-2014

WOD Type: “Olympic Program” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Oly Day Twelve… Bench Press – 3 x 3 165#, 190#, 215# Power Snatch – 2 x 4 @ 115# Clean & Jerk – 1 x 3 @ 145# Good Mornings – 2 x 5 @ 65# Double Unders – Practice Handstand […]

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WOD Thursday 05-22-2014

WOD Type: “Olympic Program” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Oly Day Eleven… Military Press – 3 x 3 90#, 105#, 115# Front Squat – 3 x 2 @ 185# Snatch Pull – 3 x 3 @ 135# Overhead Squat – 4 x 3 @ 65# MetCon: 3 Rounds […]

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WOD Tuesday 05-20-2014

WOD Type: “Olympic Program” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Oly Day Ten… Snatch – 60% x 2 x 5 75# Heavy Snatch – Heavy 1-rep work up 95#, 115#, 120#, 125#, 130# Power Clean – 60% x 2 x 5 115# Jerk – 60% x 2 […]

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WOD Monday 05-19-2014

WOD Type: “Olympic Program” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Oly Day Nine… Back Squat – 3 @ 3 165#, 190#, 215# Clean Pull – 5 @ 3 180# Snatch Push Press – 4 x 5 120# Back Extensions – 3 X Max 20, 17, 17 GHD – […]

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WOD Saturday 05-17-2014

WOD Type: “Olympic Program” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Oly Day Eight… Snatch – 95# – 1 @ 5 Total: 475# Power Clean & Jerk – 135# – 2 @ 4 Total: 1,080# Deadlifts – 3 x 5 65% @ 185# 75% @ 210# 85% @ 240# Total: 3,175# Sots […]

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