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Tag → Toes to bar

Thursday 08/06/15 Posted by admin on August 5, 2015 • No comments

A. OTM for 12:00
1 Snatch PullĀ  + 1 Power Snatch

B. 5 sets of 3:00 AMRAP
3 DB Snatch (Each arm)
6 Box Jump
9 HRPU
-1:00 Rest

C. Partner Toes to Bar Ladder
10-1

 

Wednesday 07/15/15 Posted by admin on July 14, 2015 • No comments

A. OTM for 12:00
MinĀ  1: 2 Power Snatch (Heavy)
Min 2: 10 HSPU (Scale Up: Strict)

B. For Time:
50 Calorie Row
25 Toes to Bar
10 Muscle-Ups*

*sub 20-30 ring dips

052

Thursday 07/09/15 Posted by admin on July 8, 2015 • No comments

A. Deadlift
15:00 to build up to a heavy single for the day, not a max out

B. OTM for 12:00
Minute 1: 8 RDL @45-50% of heavy single
Minute 2: :40 Plank
Minute 3: 10 Toes to Bar

009

Tuesday 06/23/15 Posted by admin on June 22, 2015 • No comments

A. Every 2:00 for 16:00 (8 sets)
Cluster + Thruster

B. For Time:
21-15-9
OHS 115m/75w
Toes to Bar
-7:00 Cut-Off

016

Wednesday 06/17/15 Posted by admin on June 16, 2015 • No comments

A. Good Mornings 3×10

B. OTM for 20:00
Even: 10 Toes to Bar
Odd: 10 Russian KB Swings
-scale accordingly

______________________________

GVCF-Run WOD
Grapevine CrossFit, 6am
8 rounds of rowing:
1:00 hard
:30 slow
-rest :30

033

Tuesday 05/26/15 Posted by admin on May 25, 2015 • No comments

A. Three sets (12 minutes) of:
:30 Muscle-Ups or Ring Dips
Rest :30
:30 Toes to Bar
Rest :30
:30 L-Sit or L-Sit Progression
Rest :60

B. OTM for 20:00
Even: 5 Deadlift 315m/205w
Odd: 1 Rope Climb

 

 

Thursday 04/16/15 Posted by admin on April 15, 2015 • No comments

A. Floor Press 5×5
-add weight each set

B. 4 Intervals:
350m Row
10 Push Press 135m/95w
10 Toes to Bar

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