Category Archives: Endurance training

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 5-20-2015

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Warm up 5 min cap 3 rounds 8 release Pushup 8 ring rows 8 med ball clean Weightlifting reps: 10-9-8-7-6-5-4-3-2-1 (rounds for time 40 minutes cap) Deadlift 1 1/2 BW Bench BW Clean 3/4 BW scale down the weight and breaks as needed! Originally posted 2015-05-20 09:59:38.

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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 5-17-2015

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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