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Friday 1 July 2016

WOD

“Sham”

7 rounds for time of:
11 body-weight deadlifts
100-meter sprint

Post time to comments.

SADaveWieger

 
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formats

Thursday 30 June 2016

WOD

Back squat

4×4 @90%

Then

3 Rounds

30 DU

20 KB 24/16

_DSC0051

 
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Wednesday 29 June 2016

WOD

The last two days workouts have been courtesy of CrossFit.com, today is also bought to you by CrossFit.com .

For time:
75 pull-ups
Row 500 meters
75 push-ups
Row 500 meters
50 pull-ups
Row 500 meters
50 push-ups
Row 500 meters
25 pull-ups
Row 500 meters
25 push-ups
Row 500 meters

Spencer Hendel
M/27/6’2″/215#

23:50 Rx’D

_DSC0096

 
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Tuesday 28 June 2016

WOD

Complete as many reps as possible in 20 minutes of:
15 C&J 61/43
Rest 1 minute
15 C&J 70/49
Rest 1 minute
15 C&J 84/59
Rest 1 minute
15 C&J 93/65
Rest 1 minute
15 C&J 102/70
Rest 1 minute
15 C&J 111/78

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Monday 27 June 2016

WOD

EMOM for 10 minutes

1 PS @75%

Then

4 Rounds

20 SDHP 61/43

30 Situps

_DSC0125

 
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Sunday 26 June 2016

R&R

 
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Saturday 25 June 2016

WOD

“Klepto”

4 rounds

27 Box Jumps 24/20

20 Burpees

11 Squat Cleans 65/47

*Compare results to 9 November  2013

 
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Friday 24 June 2016

WOD

Press              1-1-1-1-1

Push Press   3-3-3-3-3

Push Jerk     5-5-5-5-5

Then

75 cal row for time

OR

1K row for time

_DSC0103

 

 
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Thursday 23 June 2016

WOD

Backsquat

5×5 @85%

Then

6 – 5 – 4 – 3 – 2 – 1

MU

DU x 10

 
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Wednesday 22 June 2016

WOD

3 rounds

3 Jerks 70/49

4 FS 70/49

5 DL 70/49

30 Pullups

40 Pushups

50 Situps

_DSC0066

 
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