Archive for June, 2013

Friday, June 28, 2013

Posted: June 28, 2013 by jmdimitri in WOD

Deadlift
6×3@75%

30-20-10
Thrusters (55/75)
SDLHP (55/75)
200m swim/400m run

Option:
4 rds
400m run/row
15 T2B
15 deck squats 25/35

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Thursday, June 27, 2013

Posted: June 27, 2013 by jmdimitri in WOD

Front squat
5×5@75%
Box jump
2-1-2-1-2

1 mile run
50m farmers carry (35/55)
50m walking lunges
50m bear crawl
800m run

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Wednesday, June 26, 2013

Posted: June 26, 2013 by jmdimitri in WOD

Emom7
2 Hang Squat Snatch + 3 OHS @75% 1RM Snatch

4RFT
10 Hang Power Snatch 65/95
15 Wall Balls 14/20
20 HR pushups
25 Dubs/75

Endurance/Add on Option:
10 Rds
10 Ball slams
10 Tuck jumps
100m row

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Tuesday, June 25, 2013

Posted: June 25, 2013 by jmdimitri in WOD

21-18-15-12-9-6-3
Burpees
KBS (35/55)
Butterfly Abmat sit ups
200m run

Endurance Option:
5 Rds
200m row
200m run
25m broad jump

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Rebekah Prassad

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Lisa Sprenger

Monday, June 24, 2013

Posted: June 24, 2013 by jmdimitri in WOD

Push/Split Jerk
5×5 @ 75%

4 RFT
10 Hang Squat Cleans (75/115)
15 Box Jumps (20/24)
200m

Core & Endurance:
See board

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Friday, June 21, 2013

Posted: June 21, 2013 by jmdimitri in WOD

50m swim/150mShuttlerun
50 HR pushups
50m swim/150mShuttlerun
50 Ball slams
50m swim/150mShuttlerun
50 Air squats
50m swim/150mShuttlerun
50 Alt. Lunges
50m swim/150mShuttlerun
50 lateral ball tosses-total

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Thursday, June 20, 2013

Posted: June 20, 2013 by jmdimitri in WOD

Pendlay Row
5×5
Burpee Broad Jumps
2-1-2-1-2

“Nancy”
5 Rds
400m run
15 OHS (65/95)

Endurance:
3 Rds
50 Dubs
20 V-ups
10 Deck Squats

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Cynthia Carter & Hailey Tanner

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Michelle & Robert Thibodaux