Category Archives: abs workout

WOD 6-2-2015

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Warm up 5  min cap 3 rounds 12 air squats 10 presses pvc 10 hollow rocks MetCon AMRAP, 12 min cap 30 Wall ball 30 Jump squats 20 kbs Originally posted 2015-06-02 09:59:55.

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WOD 6-1-2015

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Warm up 6 min cap 4 rounds 10 release push up 15 crunches 10 jump squats MetCon 3 rounds, 25 min cap RM: Repetition maximum. 10 RM is the max for 10 reps. 10RM Bench press 15 pull ups 10RM incline dumbbell press 15 chin ups 10RM decline press 15 one arm rows Originally posted 2015-06-01 10:29:57.

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WOD 5-31-2015

Warm up 5 min cap 3 rounds 10box steps up 8 ring row 10 push ups 10 crunches Metcom 25 min cap 4 rounds run 400 m 10 close grip pull ups 15 wide arms push ups 20 ab mat sit ups Originally posted 2015-05-31 08:51:29.

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Start were you are

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START WERE YOU ARE. USE WHAT YOU HAVE. DO WHAT YOU CAN!… DO IT NOW, SOMETIMES LATER, BECOMES NEVER!… Originally posted 2015-05-29 14:58:35.

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WOD 5-29-2015

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Warm up 8  min cap 30 Jump squats 400 m run 30 jump squats 400 m run Weightlifting 12 min cap 80% Max 5-5-5-5 Thrusters MetCon 12 min cap 10-20-30 (3 sets of 10/20/30 of each exercise) Pull ups Thrusters (bar/65) Originally posted 2015-05-29 09:24:10.

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WOD 5-28-2015

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Warm up 5  min cap 3 rounds 8 release push-ups 15 over head squat pvc 10 pass throughs pvc MetCon 21 min cap, 21/15/12/9 Chin-up Push ups Box jumps Originally posted 2015-05-28 09:57:20.

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WOD 5-27-2015

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Warm up 5  min cap 3 rounds 10 Box Steps ups 5 burpees 8 wall ball WOD AMRAP, 21 min cap 50 Double under/150 singles 21 Box jump 15 mountain climbers 12 kettlebell  swings Originally posted 2015-05-27 10:12:37.

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If it doesnt challenge you It wont change you

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If it doesn’t challenge you, It won’t change you! Originally posted 2015-05-26 14:02:37.

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WOD 5-26-2015

Warm up 5  min cap 3 rounds 10 box step ups 20 air squats 12 ring rows Weightlifting 8 min cap 2 set (stay light) 20 dead lift 50% of body weight MetCon 25 min cap 20 burpees run 200m 30 burpees run 400m 30 burpees run 400m 20 burpees run 200 Originally posted 2015-05-26 10:04:59.

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WOD 5-23-2015

warm up 3 rounds 8 min cap 15 med ball clean 10 push ups 20 box step ups WOD AMRAP 12 min cap 20 deadlifts 20 mountain climbers 20 pull ups 10 abmat situps Originally posted 2015-05-23 08:44:12.

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