Category Archives: Endurance training

WOD 2-12-2016

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Warm up 9 min cap 3 rounds row 400m 10 bench push ups 10 lunges WOD 20 min cap 6 rounds 10 Squats 12 pull ups 30 mountain climbers

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WOD 2-7-2016

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Warm up 7 min cap 3 rounds 20 med ball clean 20 box step ups 10 good mornings 12 butterfly kicks WOD 21 min 21-15-12-9 reps Thrusters Slam ball Mountain climbers Originally posted 2016-02-08 09:11:13.

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WOD 12-14-2015

Warm up 7 min cap 3 rounds 15 slam ball 12 burpees 12 wall ball shots WOD 27 min cap 4 rounds 20 deadlifts 16 jump box 20 DB presses 20 mountain climbers Originally posted 2015-12-14 18:41:13.

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WOD 12-10-2015

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Warm up 8 min cap 3 rounds run 400m 10 incline push ups 10 db presses WOD  24 min cap 5 rounds row 500m 20 deadlift 20 wall ball shots 25 butterfly kicks Originally posted 2015-12-10 15:11:13.

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WOD 12-9-2015

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Warm up 7 min cap 3 rounds 20 lunges 8 hand stand push ups 12 ring rows WOD 25 min cap 5 rounds 15 front squats 10 Pull-ups 10 sumo deadlift high pull 10 incline db press Originally posted 2015-12-09 19:21:51.

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WOD 12-7-2015

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Warm up 7 min cap 3 rounds Run 400m 8 knees to chest 8 pull ups WOD Tabata 20 seconds on 10 seconds off 8 rounds push press sit-ups slam ball dips Originally posted 2015-12-07 19:10:21.

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WOD 12-2-2015

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Warm up 7 min cap 3 rounds 20 jump squats 8 hand stand push ups 12 kettlebell swing WOD 25 min cap 4 rounds 15 dips 40 wall-ball shots 15 Upright Row Originally posted 2015-12-02 17:01:38.

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WOD 11-18-2015

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Warm up 7 min cap 3 rounds 12 squat kicks 10 hand stand push ups 12 inverted chin ups WOD 28 min cap 4 rounds 12 bench press 20 mountain climbers 20 Kettlebell swing row 500m Originally posted 2015-11-18 20:37:16.

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WOD 11-16-2015

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Warm up 7 min cap 3 rounds 16 med ball clean 12 push ups 20 lunges WOD 21 min cap 5 rounds 15 incline db presses 20 deadlifts 20 step ups Originally posted 2015-11-16 20:38:51.

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WOD 11-13-2015

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Warm up 9 min cap 4 rounds 10 steps ups 12 good mornings 9 burpees WOD 28 min cap 4 rounds 20 deadlifts 12 push presses Run 400 meters 10 jump box Originally posted 2015-11-13 16:20:28.

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