Archive for September, 2013

Monday, September 30, 2013

Posted: September 30, 2013 by jmdimitri in WOD

EMOM 10
Clean+ Hang C+ FS @ 70%

5 min Rest

EMOM 15
10 burpees
5 Hang Squat clean (95/135)

Thursday, September 26, 2013

Posted: September 26, 2013 by jmdimitri in WOD

Emom 10
4 Touch N Go Deadlifts @70%

Emom 17
Even- 0:45 max cal row
Odd- 1 Snatch DL, Hang Snatch + 3 OHS @70%

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Wednesday, September 25, 2013

Posted: September 25, 2013 by jmdimitri in WOD

Emom7
4 Power Clean + 1 FS
@70%

4 RFT
100m run w/medball 14/20
10 wall balls
15 lateral wallball jumps
10 wall balls

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Tuesday, September 24, 2013

Posted: September 24, 2013 by jmdimitri in WOD

Back Squat
5×5@70%
Then 1×10@50%

5 RFT
11 burpees
9 T2B
7 Box Jumps (20/24)
10 cal Airdyne/row

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Monday, September 23, 2013

Posted: September 23, 2013 by jmdimitri in WOD

10,9,8…1
Curtis P’s (75/115)
50m (2×25)

*Curtis P=
Clean
Left lunge
Right lunge
Push Press

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Friday, September 20, 2013

Posted: September 20, 2013 by jmdimitri in WOD

5 RFT
50m swim/200m run
40 air squats
50m swim/200m run
40 ball slams

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Reminder

Posted: September 19, 2013 by jmdimitri in Uncategorized

Just a Reminder, 6:30am class has moved to 6:00am effective 9/19.