Jun 302010
 

WARMUP:
10’s
squat
pushup
situp
pullup
back ext
x2

WOD:
5 over head squat  115#
5 chest to bar pullup
x12

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 Posted by at 1:01 am
Jun 292010
 

WARMUP:
10’s squat
pushup
pullup
situp
back ext
x2

WOD:
5 shoulder press 115#
5 deadlift 225
 x10

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 Posted by at 1:01 am
Jun 272010
 

WARMUP:
10’s squat,pushup,pullup,situp,back ext
inchworm
pigeon pose stretch
x2

WOD:
15 50# dumbell thrusters
30 GHD situps
 x3

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 Posted by at 1:01 am
Jun 262010
 

WARMUP:
100m high knees
100m buttkicks
10’s squat,pushup,pullup
samson stretch
inchworm
x2

WOD:
“RJ”
run 800 meter
15ft rope climb 5 ascents
50 pushups
5 rounds for time

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 Posted by at 1:01 am
Jun 252010
 

WARMUP:
10 squat
10 pushup
10 pullup
10 situp
10 back ext
samson stretch
inchworms
active shoulder passthrough x 10
x2

WOD:
45#barbell ovh lunge 50ft
21 burpee
5 rounds

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 Posted by at 1:01 am