W.O.D. 1/25/13

1 Min Stations 4 rounds:

Sledge Hammer

Sandbag Get-ups

Battle ropes

KB SDLHP

Squat Thrust

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W.O.D. 1/23/13

Deadlift- 3,3,3,1,1

Round 1- I Min each with KB:

Round 2- 1 Min Each Bodyweight

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W.O.D. 1/22/12

Snatch 5×3

Amrap in 12 min:

100 Mt Climbers

8 Heavy Twists

20 OTL swings

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W.o.D. 1/21/13

Bench 5×3

4 Rounds for time:

Bear Crawls

5/5 Jerk

5/5 bent rows

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W.O.D. 1/19/13

Amrap in 15:

20 Push-ups

20 Air squats

40 Alt Swings

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W.O.D. 1/18/14

Deadlift 5×3

4 rounds For Time:

2 Rope Climbs 

8 Deck squats

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W.O.D. 1/17/13

“Filthy Fifty”

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W.O.D. 1/16/13

KB/DB Snatch 5×5

Amrap in 10 Min

Full body Attack, Renagade Row, Deadlift, Swing

10 Box Jump

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W.O.D. 1/15/13

 Bench 5×5

For Skill:

3 Skin the cat ( or Max lever hold) work at the level you are at!

4 HSPU

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W.O.D. 1/14/13

Deadlift 5×5

Amrap in 12 Min:

10 Swing L

5 Pistols L

10 Swing R

5 Pistols R

50 Mt Climbers

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