Monday, 01 November 10

Saturday's Halloween WOD...

WOD
3 Rounds for time of:
400m Run
15 Overhead Squat (95/65)
15 Sit Ups
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Skill: Ring Dips - Complete 25 total, break them up as needed
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Endurance WOD

Choose ONE of the Following Sports;

Swim, Bike, Run C2

3 Rounds of:

5 seconds on, 10 seconds off, 20 seconds on, 10 seconds off, 10 seconds on, 10 seconds off, 30 seconds on, 10 seconds off, 15 seconds on, 10 seconds off, 25 seconds on, 10 seconds off

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Post time and comments.

Friday, 29 October 10

WOD
21-15-9
SDHP, 95/63
Handstand Push-ups
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Endurance WOD
Tabata Run/Row
8 rounds
20 sec Sprint, 10 sec Rest
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Post time and comments.

HALLOWEEN WOD...SATURDAY 09:00

come dressed for FUN! 

Thursday, 28 October 10

WOD
40-30-20-10
Pistols
Push Ups
Double Unders
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Practice L-Sit and Handstand Holds
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Feat of Strength:
Overhead Squat 3 x 5
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Post time and comments.

Wednesday, 27 October 10

WOD
400m Run
3 rounds of
10 Wall Balls
10 Pull Ups
400m Run
3 rounds of
10 Wall Balls
10 Pull Ups
400m Run
For time!
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Mobility WOD 
Episode 66: A Front Rack Wrist Mob and More!
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Post time and comments.

Tuesday, 26 October 10

WOD
17 minute AMRAP of:
6 Ring Dips
8 DB Swings
10 Single Arm Squat Cleans
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Feat of Strength:

2 minute drill - max Burpees 

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Post rounds and comments.

Monday, 25 October 10

WOD
60 Push Presses (95/65)
Everytime you rest...
15 over-the-top Box Jumps (20")
 then,
Finish with a 1000m Row for time
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Endurance WOD

Choose ONE of the Following Sports:

Swim: 3x350y/m, 2 min Recoveries, Best possible pace

Bike: 3x5k, 2 min Recoveries, Best possible pace

Run: 3x1000m, 2 min Recoveries, Best possible pace

C2: 2x1200m, 2 min Recoveries, Best possible pace

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Post rounds and comments.

Friday, 22 October 10

WOD
Run baby Run!
8 rounds of 2 minute max distance Sprints
1 minute Rest between rounds.
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"Annie"

50-40-30-20-10

Double Unders

Sit-Ups

*If you are going to do Annie...start is at 09:05

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Post time and comments.