Monthly Archives: April 2016

Friday 29 April WOD

FOR MAX WEIGHT: 2rm Power Clean Post your top weight used to the comments. Feel free to continue to a 1rm power clean after the doubles.

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THURSDAY 28 APRIL 2016

SMURPH (Half a MURPH) (30 MIN TIME CAP) 1/2 MILE RUN 50 PULL UPS 100 PUSH UPS 150 SQUATS 1/2 MILE RUN Since this will take some time the clock will start at 1105 and as folks show up check … Continue reading

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WEDNESDAY 27 APRIL 2016

12 MINUTE AMRAP 5 DEADLIFTS (155LBS) 100 YARD SPRINT

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TUESDAY 26 APRIL 2016

For Time: 21-18-15-12-9 WALLBALLS/BURPEES 200m Run between each round    

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MONDAY 25 APRIL 2016

“HERO MONDAY” – JACK 20 MINUTES AS MANY ROUNDS AS POSSIBLE 10 PUSH PRESS (115lbs) scale as necessary 10 KB SWINGS (53/35) 10 BOX JUMPS (24/18)  

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FRIDAY 22 APRIL 2016

FOR TIME: “Nancy” 5 Rounds 400m Run 15 Overhead squats @ 95/55lbs (scale as needed) We will do a 5 Minute warm-up with bar only to make sure everyone is comfortable with the movement.  

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THURSDAY 21 APRIL 2016

FOR TIME: KETTLEBELL SITUP LADDER  40 Situps 10 Kettlebell Swings (53/35) 30 Situps 20 KB Swings 20 Situps 30 KB Swings 10 Situps 40 KB Swings

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