WOD
WOD – 4 NATIONS 8 MINUTES A) GROUND TO OVERHEAD 62.5KG/45KG X 30 THEN B) PULL UPS X 5 PRESS UPS X 10 SQUATS X 15 SCORE IS NUMBER OF ROUNDS + REPS IN B WOD 2 LADDER DEADLIFT 100KG/70KG 1,2,3,4,5,6… TOES TO BAR 1,2,3,4,5,6…
Month: August 2012
WOD
WOD – HERO RANKEL COMPLETE AS MANY ROUNDS AS POSSIBLE IN 20 MINUTES: DEADLIFT 100KG X 6 BURPEES PULL UP X 7 KETTLEBELL SWINGS 32 KG X 10 RUN 200M U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based[…]
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WOD 1 – 8 MINUTES GROUND TO OVERHEAD 62.5 KG/45KG X 30 AMRAP PULL UPS X 5 PRESS UPS X 10 SQUATS X15 WOD 2 – 7MINS ROW – 1000M WALL BALL 9KG/7KG
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WOD 1 3 ROUNDS FOR TIME – 40KG/30KG HANG CLEAN X 10 FRONT SQUAT X 10 PULL UPS X 10 WOD 2 AMRAP 6 MINUTES GROUND TO OVERHEAD
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WOD AMRAP 7 MINUTES THRUSTER 40KG/25KG X 7 BOX JUMP 24″/20″ X 7
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WOD 12 MINUTE AMRAP 200M ROW THRUSTERS 40KG/25KG X 10 PUSH PRESS 40KG/25KG X 5 WOD 2 FOR TIME CRISS CROSS X 50 SIT UPS X 50 KNEE TO ELBOW X 25
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WOD AMRAP 8 MINUTES GOBLET SQUATS 24KG/16KG X 10 HAND RELEASE PRESS UPS OR CLAP PRESS UPS X 10 REST 3 MINS BURPEE BOX JUMP X 30 LUNGE BACK KNEE TO FLOOR 24KG/16KG X 15 (RIGHT + LEFT = 1) STRAIGHT LEG SIT UPS AB MAT X 30