Category Archives: Endurance training

WOD 7-20-2015

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Warm up 7 min cap 3 rounds 10 step ups 12 ring rows 10 push ups WOD  5 rounds 25 min cap 25 kettlebell swings 25 toes to bar 12 bench press Originally posted 2015-07-20 15:37:29.

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WOD 7-19-2015

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Warm up 8 min cap 3 rounds 10 overhead squat pvc 10 good mornings 15 knees-to-elbows WOD  5 rounds 25 min cap 20 wall-ball shots 20 front squats 25 abmat sit ups Originally posted 2015-07-19 14:21:28.

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WOD 7-18-2015

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Warm up 9 min cap 3 rounds Run 200m 10 jump squats 10 crunches WOD  6 rounds 30 min cap 10 Shoulder Press 14 one-legged squats, alternating 12 pull-ups Originally posted 2015-07-18 10:56:35.

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WOD 7-16-2105

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Warm up 6 min cap 3 rounds 10 PVC presses 12 air  squats 10 toes to bar WOD  3 rounds 30 min cap 10 hand stand push ups 400 meter run 30 deadlifts 65# or bodyweight Originally posted 2015-07-16 14:05:37.

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WOD 7-15-2015

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Warm up 8 min cap 4 rounds 10 PVC OH squats 10 Burpees 10 abmat situps WOD  5 rounds 30 min cap 30 med ball clean 30 box jumps 50 double unders/150 singles 20 push presses (65#/95#) Originally posted 2015-07-15 14:45:51.

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WOD 7-14-2015

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Warm up 7 min cap 3 rounds 10 wall ball shoots 10 kettlebell swings 10 box jumps WOD 12 min cap AMRAP 12 dumbbell Thrusters 50 double-unders/150 singles Originally posted 2015-07-14 14:57:26.

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WOD 7-13-2015

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Warm up 6 min cap 3 rounds 10 step ups 8 ring rows 12  mountain climbers WOD 30 min cap 4 rounds Row 500m 20 kipping pull-ups 10 push ups Originally posted 2015-07-13 14:48:58.

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WOD 7-10-2015

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Warm up  6 min cap, 3 rounds 12 jump squats 10 good mornings 8 push ups WOD  30 min cap 4 rounds 21 one-legged squats 15 med ball clean 12 dips 9 pull ups Originally posted 2015-07-10 16:12:11.

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WOD 7-9-2015

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Warm up 6  min cap 3 rounds 20 double under/65 singles 10 ab-mat sit ups 8 burpees WOD  30 min cap 5 rounds Run 400 meters 30 toes to bar 30 good mornings Originally posted 2015-07-09 16:54:43.

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WOD 7-8-2015

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Warm up 7  min cap 3 rounds 10 release push up Run 200m 10 med ball clean WOD  25 min cap 21- 15- 12 – 9 Incline press chin ups Wall ball shots 14# 20# 2 min break Originally posted 2015-07-08 14:38:09.

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