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WOD 3-28-2015

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Compared against WOD Barbara 3-23-2015 Sets: 3 rounds Reps: 10-20-20-20-x20, 3 minutes rest between rounds Intensity: beginners RM: as prescribe below. Process RX: this means do 3 rounds of each exercise with the prescriptive repetitions and 3 minutes rest between rounds. 10 burpees 20 ring rows 20 push-ups off the knees 20 sit-ups 20 air squats 3 minutes rest between […]

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WOD 3-26-2015

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Sets: 3 rounds Reps: 10-20-10x reps Intensity: beginners Process RX: this means do 3 rounds of each exercise with the prescribed repetitions, for time. (keep track of the time it took you to complete the rounds) Warm up: 5 minutes stretch for legs, back and shoulders user foam roller. 10 burpees 20 box jump (12/step on stairs) 10 wall balls […]

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WOD Barbara 3-23-2015

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Sets: 3 rounds Reps: 10-20-20-20-x20, 3 minutes rest between rounds Intensity: beginners RM: as prescribe below. Process RX: this means do 3 rounds of each exercise with the prescriptive repetitions and 3 minutes rest between rounds. 10 burpees 20 ring rows 20 push-ups off the knees 20 sit-ups 20 air squats 3 minutes rest between rounds Sets: 5 rounds Reps: […]

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WOD Julie 3/19/2015

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Compare your result from wod julie 3/10/2015 Sets: 3 rounds Reps: 10-15-10x reps Intensity: beginners Process (RX): this means do 3 rounds of each exercise with the prescriptive repetitions. Warm-up March in place – 3 minutes Workout 10x jumping jacks 15x sit ups 10x burpees Sets: 5 rounds Reps: 20-20-15-20x reps Intensity: mid/hi Process (RX):this means do 5 rounds of […]

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WOD tatyana 3/12/2015

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I named this workout after my wife cause she does killer routines. AMRAP: 10 minutes Reps: 20-10-10-10-10x reps Intensity: beginners Process – RX: put 10 minutes on the clock and then, you do as many rounds as possible (AMRAP) of exercise prescribed before the time runs out. 20x Wall ball (basketball/4#) 10x Box jumps (12/step on stairs) 10x Pull-ups 10x […]

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WOD 12-14-2015

Warm up 7 min cap 3 rounds 15 slam ball 12 burpees 12 wall ball shots WOD 27 min cap 4 rounds 20 deadlifts 16 jump box 20 DB presses 20 mountain climbers Originally posted 2015-12-14 18:41:13.

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WOD 11-13-2015

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Warm up 9 min cap 4 rounds 10 steps ups 12 good mornings 9 burpees WOD 28 min cap 4 rounds 20 deadlifts 12 push presses Run 400 meters 10 jump box Originally posted 2015-11-13 16:20:28.

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WOD 10-28-2015

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Warm up 9 min cap 4 rounds 15 inverted pull ups run 200m 20 wall ball shots WOD 21 min cap 5 rounds 20 row rings 15 burpees 12 dips 10 back squats Originally posted 2015-10-28 15:49:22.

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WOD 10-12-2015

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Warm up 7 min cap 3 rounds 20 burpees 20 inverted pull ups 10 push ups WOD 28 min cap 4 rounds run 400m 30 wall ball shots 20 mountain climbers 15 dips Originally posted 2015-10-12 12:36:25.

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WOD 10-5-2015

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Warm up 9 min cap 4 rounds 12 burpees 20 wall ball shots 15 ring rows WOD 25 min cap 5 rounds 15 dead lift 20 dips 12 pull ups Originally posted 2015-10-05 14:27:47.

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