Archive for May 16th, 2012
W.O.D.
Wednesday, 16 May 2012 21:51
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Wellness:
(A)
Bench Press
5 x 5
(B)
Run 200m x 3
@ 75% of Full Max Effort
Rest 3 minutes in between each
Fitness:
(A)
Bench Press
5 x 5
(B)
1oom Sprints x 6
Rest 2 minutes in between each
Competition:
(A)
Bench Press
Find 1 rep max
(B)
1oom Sprints x 6
Rest 2 minutes in between each
(C)
Work on kipping ring dips
(D)
DB Lateral Side Bends
3 x 12-15 (per side)
Happy Birthday Nati!!! (Tuesday)
Wednesday, 16 May 2012 21:50
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Wellness:
(A)
Goat Work
Suggestions: kipping, double unders…etc
(B)
-10 Push-Ups
-20 Walking lunges
*3 Rounds
-10 Wallballs
-20 Butterfly Sit-Ups
*3 Rounds
Fitness:
(A)
Goat Work
Suggestions: kipping h.s.p.u, double unders, rope climb…etc
(B)
-10 Handstand Push-Ups (ladies 6)
-10 Pistols (alternating)
*3 Rounds
-20 Wallballs
-20 Toes-to-Bar (15 ladies)
*3 rounds
For Time
Competition:
(A)
Snatch
-75% x 1 x EMOM for 12 minutes
(B)
-10 Handstand Push-Ups (ladies 6)
-10 Pistols (alternating)
*3 Rounds
-20 Wallballs
-20 Toes-to-Bar (15 ladies)
*3 rounds
-For Time
Happy Birthday!!!
Happy Birthday Gabe!
Wednesday, 16 May 2012 21:26
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W.O.D.
“Gabe”
-7 Pull-Ups
-7 Box Jumps
*7 Minute AMRAP
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