Categories ArchivesWOD's

Chocolate Thunder standard

2 Person Team WOD: 20 Minute AMRAP
0:00-10:00: Switch every round
10:01-20:00: Switch at any time: REPS DOUBLE
5 HSPU (10 Pike)
10 Goblet Squats (70/55)
10 Ring Dips
15 Double-Unders (45 singles)
After 10 Minutes Reps Are:
10 HSPU (20 Pike)
20 Goblet Squats
20 Ring Dips
30 Double-Unders (90 Singles)
Travel WOD:
10 Minute AMRAP:
5 HSPU
10 Weighted Squats
15 Dips
20 Sit-Ups


SAVE THE DATE: 12/1/12
It’s Party Time!!


DATE: 12/1/12: [...]

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Ay Chihuahua standard

Class Times: 5:30, 6:30, 7:30, 8:30, 9:30, 1030 AM and 12:00 PM ONLY!!!!
Warm-Up:
400m Run
30 DU’S/Sit-Ups/Air Squats
250m Row
15 DU’s/Pull-Ups/Push-Ups
WOD: Ay Chihuahua
10 Rounds:
3 Snatch (P or S)(135/95)
6 CF Box Jumps (24″)
100m Sprint
Rest 30 Seconds
TRAVEL WOD:
Same as above:
3 DB Snatch (each arm)
6 Jumping Air-Squats
100m Sprint
Rest 30 Seconds

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Perfect 10 standard

Happy Thanksgiving!
Class Hours: 5:30, 6:30, 7:30 and 8:30 AM ONLY
WOD:
Perfect 10
1 DL (95/65)
2 Power Cleans
3 Hang Power Cleans
4 Front Squats
5 Push Press
6 OHS
7 Back Squats
8 Push Jerks
9 Hang Power Snatch
10 SDHP
Athletes will perform the reps like the 12 Days of Christmas Song. 
OPTION 2
Buy In: 500m Row
1 Burpee
2 Box Jumps
3 HSPU
4 Knees to Elbows
5 C2G Push [...]

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Rope Head standard

Strength:
Bench Press: 20 Min to establish a 1 RM: ASS to Bench!!!!
WOD: 2 Person Partner WOD:
50 Wall Balls (20/14)
10 Rope Climbs (1:1 on scaled)(Wear Long Socks If You’re Climbing)
40 Wall Balls
8 Rope Climbs
30 Wall Balls
6 Rope Climbs
20 Wall Balls
4 Rope Climbs
10 Wall Balls
2 Rope Climbs
WEAR LONG SOCKS!!
I repeat, ASS..TO..BENCH
TRAVEL WOD:
21-15-9
HSPU
Air Squats
Push-Ups

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