Saturday, 26 February 2011

WOD

Main Site

21-15-9

SDHP 43Kg

OHS 43Kg

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Friday, 25 February 2011

WOD

Main Site

Back Squat

3 3 3 3 3

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Thursday, 24 February 2011

WOD

Main Site

Row 1K

50 Dumbbell Snatch 20Kg

Row 750 Metres

35 Dumbbell Snatch 20 Kg

Row 500 Metres

20 Dumbbell Snatch

One Armed Squat Snatches Alternating Arms

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Wednesday, 23 February 2011

WOD

Main Site

Rest Day

Tuesday, 22 February 2011

WOD

Main Site

Deadlift

3 3 3 3 3

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Monday, 21 February 2011

WOD
Main Site
"Cindy"
AMRAP in 20 Mins
5 Pull Ups
10 Push Ups
15 Squats
or
"Mary"
AMRAP in 20 mins
5 HSPU
10 Pistols Alternating
15 Pull Ups
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Sunday, 20 February 2011

WOD

Main Site

50 Feet Overhead Walking Lunges 43Kg

21 Burpees

5 Round for Time

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Saturday, 19 February 2011

WOD

Main Site

Rest Day

Friday, 18 February 2011

WOD
Main Site
"Kelly"
Run 400 Metres
30 Box Jumps 24"
30 wall Balls 20lb
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Thursday, 17 February 2011

WOD

Main Site

"Annie"

50-40-30-20-10

Double Unders

Sit Ups

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Wednesday, 16 February 2011

WOD
Main Site
"Eva"
Run 800 Metres
30KBS 32Kg
30 Pull Ups
5 Rounds for Time
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Tuesday, 15 February 2011

WOD

Main Site

Rest Day

Monday, 14 February 2011

WOD

Main Site

5 Dumbbell Deadlifts

5 Dumbbell Hang Cleans

5 Dumbbell Push Press

5 Dumbbell Squats

5 Rounds Increasing Load Each Round

Rest as Necessary Between Rounds

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Sunday, 13 February 2011

WOD

Main Site

Clean and Jerk

1 1 1 1 1 1 1

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Saturday, 12 February 2011

WOD

Main Site

AMRAP 15 Mins

15 Chest to Bar Pull Ups

30 Sec Ring L sit Hold

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Friday, 11 February 2011

WOD

Main Site

Rest Day

Thursday, 10 February 2011

WOD
Main Site
"Wittman"
15 KBS 24Kg
15 Power Cleans 43Kg
15 Box Jumps 24"
7 Rounds for Time
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Wednesday, 9 February 2011

WOD

Main Site

Run 5K

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Tuesday, 8 February 2011

WOD
Mainsite
"Ledesma"
5 Parallette Handstand Push Ups
10 Toes Through Rings

15 Med Ball Cleans 20lb Ball

AMRAP in 20 Mins

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Monday, 7 February 2011

WOD

Main Site

Rest Day

Sunday, 6 February 2011

WOD

Main Site

"Karen"

150 Wall Ball Shots 20lb Ball

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Saturday, 5 February 2011

WOD

Main Site

100 Burpee Pull Ups

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Friday, 4 February 2011

WOD

Main Site

Snatch Balance

3 3 3 3 3

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Thursday, 3 February 2011

WOD

Main Site

Rest Day

Wednesday, 2 February 2011

WOD

Main Site

OHS

1 1 1 1 1 1 1

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Tuesday, 1 February 2011

WOD

Main Site

15 Thrusters 61.5Kg

15 Weighted Pull Up 16Kg

21 Thrusters 43 Kg

21 Weighted Pull Ups 9Kg

36 Thrusters 30Kg

36 Pull Ups

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