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Tag → Workout of the Day

Sunday 5/22/11 Posted by admin on May 22, 2011 • Comment

HAPPY BIRTHDAY ANDY!

Deadlift, 2 sets of 5 reps, 1 set max rep
+5 lbs. from 5/13/11

then,

Deck of Cards:

Hearts = Pullups
Diamonds = Knee’s to Elbows
Spades = True Pushups
Clubs = Double Unders -or- lateral hops

*Do face value of exercise for suit on card.  Jack is 11, Queen 12, King 13 and Ace 14.  Joker is a 400M run


Wednesday 5/18/11 Posted by admin on May 17, 2011 • 8 Comments

Hang Power Snatch 3-3-3-3-3
-increase weight each set

then,

5 rounds for time of:

7 Hang Power Snatch, 95M/65W
15 True Pushups*

*True Pushups – you will lift your hands off the floor at the bottom of each pushup

**Post loads and time to comments


Monday 5/16/11 Posted by admin on May 15, 2011 • 9 Comments

Press 2 sets of 5 reps, 1 set of max rep
-sets across

Front Squat, 2 sets of 5 reps, 1 set of max rep
-sets across

then,

AMRAP in 10:00 of:
Rope Climbs
BRING PANTS -or- LONG SOCKS

Sunday 5/15/11 Posted by admin on May 15, 2011 • 3 Comments

Power Clean “Elizabeth”
-Compare to 5/21/10

For time:

21-15-9
Power Cleans, 135M/95W
Ring Dips

*Post time to comments

Monday 4/25/11 Posted by admin on April 24, 2011 • 5 Comments

AMRAP in 20:00 of:

5 Power Cleans, 145M/100W
10 Toes-to-bar (T2B)
15 Wall Balls, 20M, 14W

*Post total rounds to comments

Sectional WOD 5

Sunday 4/17/11 Posted by admin on April 16, 2011 • 2 Comments

Warmup:

CFWUx3

then,

Front Squat 5-5-3-3-1-1-1

then,

10-9-8-7-6-5-4-3-2-1
Ring Dips
Breaths

*Post loads to comments

Tuesday 4/12/11 Posted by admin on April 11, 2011 • 9 Comments

Snatch 1-1-1-1-1

then,

AMRAP in 10:00 of:

10 Pushups
15 KB Swings
20 KTE’s

*Post loads and rounds to comments

Its called doin work!