Category Archives: Obstacle course race

WOD 32018

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Warm up 6 min cap 3 rounds 15 Lunge 10 Ring rows 20 Crunches WOD 2 mins each exercise 16 min cap pull-ups box jumps double-unders toes-to-bar kettlebell swings sit-ups back extensions wall-ball shots Originally posted 2015-06-23 13:03:51.

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WOD 9-4-2015

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Warm up 8 min cap 3 rounds 10 decline Pushup 15 overhead squats 20  mountain climbers WOD 5 rounds, 30 min cap 20 Pull-ups 20 Dips 40 crunches 30 wall ball shots Rest 2 minutes Originally posted 2015-09-04 15:06:37.

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WOD 9-3-2015

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Warm up 7  min cap 3 rounds 20 squat kicks Run 400 m 20 sit ups WOD 21 min cap 4 rounds 15 front squats 20 box jumps 12 handstand 12 Knees to chest Originally posted 2015-09-03 16:57:30.

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WOD 9-2-2015

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Warm up 7 min cap 3 rounds 10 push press 20 box step-ups 10 med ball clean WOD 25 min cap 5 rounds Row 400m 20 kipping pull-ups 20 Thrusters 10 toes to bar Originally posted 2015-09-02 15:46:07.

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WOD 9-1-2015

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Warm up 8  min cap 3 rounds 20 double unders/65 singles 10 hand stand push ups 10 mountain climbers WOD 28 min cap 5 rounds Run 400M 20 push press 12 overhead slam ball 20 burpees Originally posted 2015-09-01 17:13:51.

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WOD 8-31-2015

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Warm up 7 min cap 3 rounds 10 Kettlebell swings 15 push ups 10 inverted pull ups WOD 25 min 21-15-12-9 reps Bench presses BW Dips Pull ups Originally posted 2015-08-31 17:29:28.

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WOD 8-26-2015

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Warm up 7 min cap 3 rounds 20 Air squats 10 Burpees 10 Med ball clean WOD 25 min cap 4 rounds 20 Thrusters 50 Double under/100 singles 12 Plate to Overhead Originally posted 2015-08-26 13:18:47.

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WOD 8-24-2015

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Warm up 7 min cap 3 rounds 12 box step-ups 10  shoulder press pvc 10 knees to chest WOD 28 min 50 box jumps 8 handstand push-ups 40 box jumps 12 handstand push-ups 30 box jumps 15 handstand push-ups 20 box jumps 20 handstand push-ups 10 box jumps 25 handstand push-ups Originally posted 2015-08-24 13:40:45.

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WOD 8-22-2015

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Warm up 9 min cap 3 rounds 10 push ups 10 Ring rows 12 dips 10 good mornings WOD 27 min cap 5 rounds 12 DB incline press 70% 20 kipping pull-ups 12 bench press 70% 20 deadlifts Originally posted 2015-08-22 18:00:38.

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WOD 8-21-2015

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Warm up 8 min cap 3 rounds Run 200m 12 burpees 10 kettlebell swings WOD 28 min cap 5 rounds 30 wall-ball shots 20 box jumps 10 hand stand push ups Run 400m Originally posted 2015-08-21 16:15:03.

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