Monthly Archives: June 2014

6/30/2014 WOD

“31Heroes” AMRAP 31 minutes (As Many Reps As Possible) 8 Thrusters (155/105#) 6 Rope Climbs (15 ft. ascent) 11 Box Jumps (30/24″) This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run … Continue reading

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6/26/2014 WOD

Group warm up – see board 12 minute AMRAP 10 wallballs 20/14# @10′ 24′ OH lunge 45/35# Score is the total number of wallballs completed Elements WOD See above

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6/25/2014 WOD

Strength – Hang Power Clean 3-3-3-3 For time (20 Minute time limit) 10 HSPU 10 Ground 2 OH 205/135# 10 Bar Facing Burpees rest 1 minute (change weight at this time) 10 HSPU 10 Ground 2 OH 185/125# 10 Bar … Continue reading

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6/24/2014 WOD

Group warm up – see board 17 Minute AMRAP 7 hang power cleans 95/65# 10 SDHP 95/65# 13 burpees Elements WOD 500 M row then complete 5 rounds of 5 pull-ups 10 push-ups 15 squats

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6/23/2014 WOD

Warm up – see board For time 30-20-10 Box jumps Push ups Sit ups **One minute optional bonus buy in 1 muscle up = 3 reps 1 bar muscle up = 2 reps 1 C2B pull-up = 1 rep 2 … Continue reading

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6/20/2014 WOD

“Omar” For time: 10 Thrusters 95/65# 15 Bar-facing burpees 20 Thrusters 95/65# 25 Bar-facing burpees 30 Thrusters 95/65# 35 Bar-facing burpees U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, … Continue reading

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6/19/2014 WOD

Strength – 10 minutes to work up to a 1 RM – Snatch For time 800M run 40 squats 30 sit-ups 20 push-ups 10 pull-ups 20 push-ups 30 sit-ups 40 squats 800M run Elements WOD 3 rounds for time 400M … Continue reading

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