Monthly ArchivesJuly 2012

Team WOD Tuesday!! standard

Team WOD Tuesday:
WOD #1: Penny Voyeur Thoughts
10 Min AMRAP
10 Toes To Bar
15 Box Jumps
20 KB Swings (50/35)
While one partner is working the other will run 200m. Partners will switch after each 200m Run.
REST 4 Minutes
WOD #2: Sexy Beasts
10 Minute AMRAP
30 Double-Unders (60 Singles)
20 Wall Ball Shots
10 Pull-Ups
Rest 4 Minutes
WOD #3: Deja Vu
AS A TEAM COMPLETE
20 [...]

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Triple Threat standard

Two Person Team WOD:
EVENT 1: 10 Minute Cut-Off
Rat-Rod
10 Wall Climbs
10 Clean and Jerks (155#/75#)
8 Wall Climbs
8 Clean and Jerks (185#/95#)
6 Wall Climbs
6 Clean and Jerks (205#/115#)
4 Wall Climbs
4 Clean and Jerks (225#/135#)
Switch At Every 2 Wall Climbs
Switch At Half Of The C&J’s
REST 4 Minutes
Event 2: 10 Minute AMRAP
Cindy On The Side
5 Pull-Ups
10 Push-Ups
15 Air Squats
Each [...]

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Spitfire standard

Warm-Up:
20-20-10-10-5-5
Double-Unders
Air Squats
WOD:  Spitfire
4 Rounds:
200m Run
3 Muscle-Ups (6 CHEST TO BAR Pull-Ups)
6 Squat or Power Snatches (115#/75#)
9 Box Jump Overs (24″/20″)
COOL DOWN:
Hit your abs for 100 reps of your favorite ab exercises
TRAVEL WOD:
4 Rounds:
400m Run
3 HSPU
6 DB Squat Cleans
9 Burpees

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Team WOD Thursday standard

TEAM WOD THURSDAY:
2 Person Team WOD
Shuttle Run: 1 Run Each
80 Deadlifts (135#/95#): Switch Every 10 Reps
60 Pull-Ups: Switch Every 10 Reps
20 KB Swings (70#/55#): Switch Every 10 Reps
12 Snatch (135#/95#): Switch Every 2 Reps
Shuttle Run: 1 Run Each
60 Hang Cleans (95#/65#): Switch Every 10 Reps
60 Plyo Push-Ups: Switch Every 10 Reps
20 Goblet Squats (70#/55#): Switch [...]

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