Tag / pull ups

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  • WOD 4/4/15

    Part 1:  OTM 10 mins 1 Power Clean 1 Hang Power Clean 1 Hang Squat Clean Part 2: 10,9,8…1 Front Squat Pull ups 200m run after evens

    04/03/2015
    WOD

  • WOD 3/23/15

    800m Run or Row 21-15-9 Deadlifts and Pull-ups 400m Run or Row

    03/22/2015
    WOD

  • WOD 3/10/15

    AMRAP 15 mins- 60 Calorie Row or 600m Run 50x Wallballs 40x Sit ups 30x Pull ups 20x Power Cleans  

    03/09/2015
    WOD

  • WOD 2/11/15

    Part 1:  AMRAP 15 mins- 8x Pull ups 24x Box Jumps Rest 5 mins Part 2:  AMRAP 12 mins- 8x DB Push Press (4 ea arm) 16x Front Rack Walking Lunges

    02/10/2015
    WOD

  • WOD 1/7/15

    In teams of 2, 1 working at a time: AMRAP 20 mins- 1000m Run or Row 80 Wallballs 60 Sit ups 40 Box Jumps 20 Pull ups

    01/06/2015
    WOD

  • WOD 12/29/14

    Part 1:  7 Rounds- 1-5 L Pull ups rest 20 sec 5-10 Ring Dips rest 20 sec Part 2:  AMRAP 10 mins 5x Push Press (115/75) 10x Medball Cleans 20x DU

    12/28/2014
    WOD

  • WOD 12/8/14

    Bench Press Build up to a 3RM WOD:  6 Rounds (1 min each) 10x Push Press 10x Pull ups max rep WB Rest 1 minute after each round

    12/07/2014
    WOD