Category Archives: 30 minute workouts

WOD 8-11-2015

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Warm up 8  min cap 3 rounds 12 Jump squats 12 slam ball 10 mountain climbers Weightlifting 5/5/5/5  80% Max Push press WOD 15 min cap 30-20-15 reps Pull ups Thrusters Originally posted 2015-08-11 03:19:32.

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WOD 8-10-2015

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Warm up 8 min cap 3 rounds 10 ring rows 15 push ups 10 box jumps WOD 25 min cap 3 rounds MR: Maximum repetitions 21 inverted pull ups 21 dips 12 back squats MR Originally posted 2015-08-10 13:46:51.

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WOD 8-7-2015

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Warm up 8 min cap 3 rounds 10 kettlebell swings 12 inverted pull ups 15 air squats WOD 21 minute cap 50 wall ball shots Run 200M 40 wall ball shots Run 400M 30 wall ball shots Run 600M 20 wall ball shots Run 400M 10 wall ball shots Run 200M Originally posted 2015-08-07 17:18:31.

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WOD 8-6-2015

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Warm up 1 minute each 3 rounds Sit ups Mountain climbers Overhead squats WOD 18 min cap 4 rounds 12 Toes to bar 20 lunges 12 Knees to chest 20 slam ball 30 crunches Originally posted 2015-08-06 16:38:31.

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WOD 8-5-2015

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Warm up 5  min cap 3 rounds 10 Box Steps ups 5 burpees 8 wall ball WORD AMRAP, 18 min cap (AMRAP: as many rounds as possible) 50 Double under/150 singles 15 Box jump 10 hand stand push ups 12 chin ups Originally posted 2015-08-05 15:46:18.

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