WOD Blog


10
Mar

11MAR13

WOD A) 5k run (4Laps) rest 5 min B) 3000m row

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08
Mar

08MAR13

WOD A) Front Squat Find 1RM B) Strict Press 5x2 @90% C) 5 Rounds For Time: 20 Wall Balls (20/14), 15 Burpees, 10 Med Ball Cleans…

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06
Mar

06MAR13 Coach & Athlete

Important Relationships By: Genie Francisco Growing up, playing sports, being a dancer, and a student, I have had a lot of different coaches and teachers.  I…

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05
Mar

05MAR13

WOD A) Hang Power Snatch 4x3 @85% B) Dead Lift 5x2 @90% C) AMRAP 7: 30 Double-Unders, 30 Abmat Sit ups

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04
Mar

04MAR13

WOD A) Front Squat 5x4 @75% B) Thruster 5x3 AHAP C) AMRAP 4: 10 Thrusters (95/65), 5 Burpees *Rest 2Min* AMRAP 4: Lateral Burpees Over the…

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28
Feb

28FEB13

Rest Day/Open Gym

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27
Feb

27FEB13

WOD A) 5 min hollow hold and 5 min super man (alternate every 30 sec) B) hang power clean 7x1 @ 90% C) 4 rounds: 600m…

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26
Feb

26FEB13

A) EMOM 7 10 kb swings AHAP B) push jerk 5x5 @75% C) AMRAP 12 20 walking oh lunge (45/25) 10 burpees 5 push jerk (185/145)

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