Category Archives: Senior Fitness

WOD 8-19-2015

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Warm up 9  min cap 3 rounds 20 squat kicks Run 400 m 20 slam ball 10 sit ups WOD 28 min cap 5 rounds 12 front squats 50 Double under or 100 singles jumps 15 push press 12 Knees to chest Originally posted 2015-08-19 06:29:31.

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WOD 8-18-2015

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Warm up 8  min cap 3 rounds 20 jump squat 10 release push up 15 wall ball shot WOD AMRAP 12 mins cap 12 chest-to-bar pull-ups 10 handstand push-ups 20 good mornings Originally posted 2015-08-18 15:28:53.

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WOD 8-17-2015

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Warm up 3 rounds 8 min cap 10 Push ups 12 Ring rows 15 Med ball clean WOD 21 min cap 4 rounds 25 Kettlebell swings 50 Double under or 100 singles jumps 14 Bench press 70% max Originally posted 2015-08-17 19:01:45.

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WOD 8-15-2015

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Warm up 3 rounds 8 min cap 20 med ball clean 10 push ups 20 box step ups WOD 21 min cap 5 rounds 20 Thrusters 20 mountain climbers 20 pull ups 10 toes to bar Originally posted 2015-08-15 12:30:50.

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WOD 8-13-2013

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Warm up 8 min cap 3 rounds 12 butterfly kicks 12 wall ball shots 30 cross crunch 8 push ups WOD 28 Min cap 4 rounds 25 Deadlifts 10 Bench press 80% 2 min break Originally posted 2015-08-13 05:25:40.

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WOD 8-12-2015

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Warm up 8  min cap 3 rounds 12 lunges to front kick Run 200M 10 good mornings WOD 25 min cap 5 rounds 15 box jumps 20 kettlebell swings 20 double unders or 65 singles 10 Hand stand Push ups Originally posted 2015-08-12 04:31:42.

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WOD 8-11-2015

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Warm up 8  min cap 3 rounds 12 Jump squats 12 slam ball 10 mountain climbers Weightlifting 5/5/5/5  80% Max Push press WOD 15 min cap 30-20-15 reps Pull ups Thrusters Originally posted 2015-08-11 03:19:32.

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