WOD Monday 6JUN11

          Strength Take 20 minutes to find a 2 rep max back squat Met-Con 5 rounds for time: 10 body weight BS 10 HSPUs Post back squat load and Met-Con time to comments.

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WOD Saturday 4JUN11

            Strength 20 Minutes to work up to a 3 rep max thruster Met-Con “Jackie” For time: 1000m row 50 thrusters @ 45lbs 30 pull ups

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WOD Wednesday 01JUNE11

2km Row and 50x knees to elbows or Strength Shoulder to Overhead Anyway 1-1-1-1-1-1-1 (may be performed from behind the neck or in the front rack position) Conditioning WOD Complete as many rounds as possible in 20 minutes of: 15 Toes To Bar 100ft Walking Lunges 5 Shoulder to Overhead Anyway (bar begins on the […]

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WOD Tuesday 31MAY11

Strength Clean 1-1-1-1-1-1-1 (Perform as squat or power) Conditioning WOD Rotate through 1,2,3,4,5,6,7, etc rounds of the following movement progression for 12 Minutes: Power Clean 155/100lb Burpees Chest to Bar Pull Ups Box Jump, 24/20″

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WOD 30MAY11

1km Row 5 rounds of: 3 Clean and Jerks (155#, 95#) 5 Ring Dips 7 Kettlebell swings (2 pood, 1.5 pood) 9 Pullups 100m backwards sled pull (90#, 45#)

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