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Tag Archives: Ab mat Sit-ups

WOD 4-27-2015

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Warm-up 3 rounds 15 seconds huggers 8 push up 10 over head squats Gymnastics 3 rounds 8 minutes cap 10 chin ups strict chin ups 10 Ring dips Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP 15 med ball clean 12 Ring Rows 20 ab mat sit ups 15 jump squats/steps ups to scale down Originally posted 2015-04-27 09:22:54.

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WOD 4-23-2015

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Warm-up 3 Rounds NFT (not for time) 5 Hand release Push-ups 8 over head squats PVC 10 ab mat sit ups Metcon AMRAP time caps 20 minutes 5 Handstand push-ups 10 1-legged squats/Pistols 15 Pull-ups or ring rows Originally posted 2015-04-23 09:30:17.

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WOD 4-18-2015

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Warm-up 3 Rounds NFT (not for time) of: *8 minute time cap 16 PVC Thrusters 6 Ring Rows  200m Jog Metcon (Time) *15 minute time cap Sets: 10-20-30-40-50x reps Wall Balls (20/14) Ab mat Sit-ups Ring rows do a set of the 3 exercise for 10 reps each, than do set of the 3 exercise for 20 reps each …and so on […]

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WOD 4-6-2015

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Warm-up 3 Rounds NFT (not for time) of: *8 minute time cap 16 PVC Thrusters 12 Ring Rows 200m Jog Weightlifting *15 minute time cap Back Squat (5×5 increase 5lbs from last session ) Metcon (Time) *15 minute time cap 50-40-30-20-10 Wall Balls (20/14) Ab mat Sit-ups How to do a abmat sit up How to do a wall ball […]

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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 6-18-2015

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Warm up 5 min cap 3 rounds 10 ring rows 10 box Steps ups 20 ab mat sit ups Metcon 21 minute cap 50 dead-lifts (65/95) 200 meter run 40 dead lifts (65/95) 400 meter run 30 dead lifts (65/95) 600 meter run 20 dead lifts (65/95) 400 meter run 10 dead lifts (65/95) 200 meter run Originally posted 2015-06-18 […]

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WOD 5-14-20105

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Warm up 5 min cap 10 Pushup release 15 Step ups 10 Pass throughs pvc pipe 10 around the world pvc pipe Metcon 18 min cap AMRAP 20 Presses (65/95) 50 double unders/150 singles 30 Pull-up/ring rows 30 ab mat sit ups Originally posted 2015-05-14 09:38:26.

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