Category Archives: Cardiovascular fitness

WOD 5-20-2015

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Warm up 5  min cap 3 rounds 20 double unders/65 singles 5 PVC OH squats 10 mountain climbers MetCon AMRAP 18 min cap 30 burpees 30 dead lifts 65/95 30 push ups Originally posted 2015-05-22 08:57:18.

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WOD 5-21-2015

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Warm up 5  min cap 3 rounds 10 steps ups 10 pass throughs 5 release push ups MetCon 21 min cap 15 pull ups 10 ring dips 200k run 20 pull ups 15 ring dips 400k run 20 pull ups 15 ring dips 400k run 15 pull ups 10 ring dips 200k run Originally posted 2015-05-21 10:31:12.

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WOD 5-19-2015

Warm up 6  min cap 3 rounds 12 over head squat pvc 10 ring rows 1 minute double unders/singles MetCon 5 rounds, 21 min cap Run 200 meters 30  KB swing (18/25) use appropriate weight 30 pull-ups Originally posted 2015-05-19 10:33:40.

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WOD 5-18-2015

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Warm up 6 min cap 4 rounds 10 PVC OH squats 10 Burpees 20 Push Press pvc Metcon 5 rounds, each for time of: 25 min cap 30 med ball clean 30 box jumps 20 push presses (65/95) 50 double unders/150 singles Originally posted 2015-05-18 08:55:20.

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WOD 5-17-2015

Warm up 8 min cap 3 rounds 8 release Pushup 10 front squats pvc 12 over head squat pvc Gymnastic 5 rounds, each for time of: 30 min cap 20 Pull-ups 30 Ring Dips 40 Sit-ups 50 Squats Rest precisely 3 minutes between each round. Originally posted 2015-05-17 08:21:37.

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WOD 5-15-2015

Warm up 5 min cap 10 Pushup release 15 Step ups 10 Pass throughs Metcon 15 min cap AMRAP 20 push ups 30 mountain climbers 20 Pull-up/ring rows 30 box jumps Originally posted 2015-05-15 09:50:19.

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WOD 5-14-20105

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Warm up 5 min cap 10 Pushup release 15 Step ups 10 Pass throughs pvc pipe 10 around the world pvc pipe Metcon 18 min cap AMRAP 20 Presses (65/95) 50 double unders/150 singles 30 Pull-up/ring rows 30 ab mat sit ups Originally posted 2015-05-14 09:38:26.

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WOD 5-13-2015

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Warm up 5 min cap 3 rounds 10 lunges 12 steps ups 14 air squats Metcon (NFT) 30 mins cap 200 meter run 50 double unders/150 singles 400 meter run 50 double unders/150 singles 600 meter run 50 double unders/150 singles 400 meter run 50 double unders/150 singles 200 meter run 50 double unders/150 singles Originally posted 2015-05-13 13:16:24.

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