Archive for March, 2013

Friday, March 29, 2013

Posted: March 29, 2013 by jmdimitri in WOD

400m run
40 Front Squats 55/75
20 burpees over bar
30 Front Squats
15 burpees over bar
20 Front Squats
10 burpees over bar
10 Front Squats
5 burpees over bar
200m run

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Marlene getting set for 13.4

Thursday, March 28, 2013

Posted: March 28, 2013 by jmdimitri in WOD

Clean & Split Jerks
3-3-3-3-3-3

6 Rds
5 Split Jerks 65/95, 95/135
20 KBS
5 T2B
25 Lateral jumps over bar

Finisher:
3 Rds
20 GHD
50m wtd sled pull 35/70

Endurance option:
50-40-30-20-10
KBS
Mtn climbers
Jumping squats

Wednesday, March 27, 2013

Posted: March 27, 2013 by jmdimitri in WOD

Skill:
Pull-ups: kipping & butterfly

3 Rds
800m run
5 C2B pull ups
10 burpees
20 HR pushups
30 Dubs
40 squats
50m walking lunges
1 Rope Climb

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Tuesday, March 26, 2013

Posted: March 26, 2013 by jmdimitri in WOD

Back Squat
5@70%
3@80%
2@85%
1@90%

5 RFT
10 Deadlifts 155/225
15 Box Jumps 20/24
20 Ab mat situps
25 dubs/75 singles

Endurance Option:
40-30-20-10
Dubs
HR pushups
Ab mat situps
200m wtd sled

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Monday, March 25, 2013

Posted: March 25, 2013 by jmdimitri in WOD

4×3 clean pulls

5-3-3-2-2
Power Cleans

5 Rds
200m run
5 T2B
10 OHS 65/95, or 50%

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Thursday, March 21, 2013

Posted: March 21, 2013 by jmdimitri in WOD

Deadlift
5×2

EMOM 20
Even/50 dubs
Odd/5 Power Snatches @(70%)

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Wednesday, March 20, 2013

Posted: March 20, 2013 by jmdimitri in WOD

10 min:
0:30 wall balls
0:30 KBS

1 min rest

10 min:
0:30 burpees
0:30 box jumps

1 min rest

10 min:
0:30 HR pushups
0:30 hollow rock hold

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