Monthly Archives: February 2014

Saturday, March 1   WarmUp: 400 m MB run 15 tuck jumps 15 T2B 15 KB swings 20 1-arm DB snatches 10/10 30 MB Russian twists   The Open WOD 14.1  10-minute AMRAP 30 double-unders 15 power snatches (75/55)   There … Continue reading

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Friday, February 28   WarmUp:  800m run 10 GHD sit ups 10 dual kb clean & jerks 15 diamond push ups 15 wall balls Foam Roll   Strength: Back Squat – week #5   WOD: 12-min AMRAP 12 burpees 12 … Continue reading

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Thursday, February 27   WarmUp:  2 rounds: Suicide run 10 box jumps 10 pull ups 7 ring dips 4 man-makers 4 sandbell tosses   Strength:  Deadlift – week #5   WOD: 12-min AMRAP 6 OHS (135/95) 8 push-ups 10 KB … Continue reading

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Wednesday, February 26   WarmUp:  15 Burpees 30 DU/90 singles 10 REPS of bear complex (45/33) 10 HSPU 10 K2E 20 barbell lunges (45/33)   Strength: Shoulder Press – week #5   WOD: 21-15-9 Pull-ups Wall balls (20/14) 400 m … Continue reading

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Tuesday, February 25   WarmUp:  25 Wall Balls 2 rounds: 7 ring dips 8 parallette jumps 9 PVC OHS 10 KB dual deadlifts 12 KB Russian twists   Strength: Front squat – week #5   WOD:  5 RFT 7 thrusters … Continue reading

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