Archive | February 2013

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19 Feb 2013 WOD

Mobility Practice: L-Sit WOD: 7 Min AMRAP 3 Clean and Jerk (225/155) 6 Burpee to Box Jump (30/24) 3 min rest 7 min AMRAP 3 Clean and Jerk (155/105) 6 Burpee to Box Jump (24/20)

18 Feb 2013 WOD

Mobility 3x3x3 Back Squat WOD: 21 18 15 12 9 Sumo Deadlift High Pull (95/65) Medball Situps Squat Jumps

15 Feb 2013 WOD

Mobility Warmup: 500 m row WOD: EMOTM for 20 1 Deadlift (335/235) 3 pullups 5 double unders Max reps evil wheels

14 Feb 2013

Mobility 5-7 3x3x3 Hang Clean (10min to complete) “Heartbreaker” 7 Rounds 200 m run 10 Plyo Pushups 10 Supine Ring Rows 25 Min Cap

13 Feb 2013

5-7 Min of Mobility WOD: 18 min AMRAP 20 KB Swings (2/1.5) 15 Over the Box Burpees (24/20) 10 Shoulder to Overhead (145/105)  

12 Feb 2013 WOD

Mobility OHS Review WOD: 500 M Row 30 OHS (135/95) 40 T2B 150 Double Unders 500 M Row

11 Feb 2013

5-7 Min Mobility Muscle Up Progression “Nasty Girls” 3 Rounds 50 Squats 7 Muscle Ups 10 Hang Cleans (135/95) 24 Min Cap

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Dawnie working on hang snatch

8 Feb 2013 WOD

5-7 min mobility Jump Rope Tutorial WOD: 5 rds 7 Sumo Deadlift High Pull(155/105) 14 OTB Burpees 21 Double Unders For time