Monthly ArchivesJuly 2013

Say What? standard

3 Person Team WOD: 1 Bar Per Team
SAY WHAT
50 Deadlift (275/185):  30
60 HSPU or 60 Strict Press (135/75):  40
70 Power or Squat Cleans (185/135):  50
80 Pull-Ups:  50
90 KB Swings (70/55):  60
200 DU’s (400 Singles):  130 DU’s (260 Singles)
The number to the right of the movements is the rep count for a 2 person team.
TRAVEL WOD:
10 [...]

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La Luchadora standard

Warm-Up:
100m Row, 50 Jumping Jacks, 100m Row, 40 Jumping Jacks
100m Row, 30 DU’s, 100m Row, 20 DU’s
100m Row, 10 Burpees
15 OHS (95/65)
30 Toes To Bar
30 Slam Balls (20/10)
200m Run
30 S2OH (95/65)
30 Sit-Ups
15 Thrusters (95/65)
200m Run
30 KB Swings (55/35)
30 Push-Ups
60 Air Squats
TRAVEL WOD:
10 Burpees
20 Straight-Leg Sit-Ups
30 Air Squats
40 HR Push-Ups
400m Run
40 HR Push-Ups
30 Air Squats
20 Toes [...]

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