Posts in: (WOD) Work Out of The Day

Happy Halloween

Posted by: Luke

Long Tabatas… 30 seconds of work 20 seconds of rest 8X rounds total Pull ups 18″ box jump 10 meter suicides row for calories burpees Share the knowledge: Tweet
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School is in session

Posted by: Luke

Warm up 1000 meter row 50 wall balls Work 10x box jump 10x overhead squat #45/#35 10x single arm KB swing #30/#15 200 meter med ball run #20/#14 A.M.R.A.P in 20 minutes Share the knowledge: Tweet
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Dead… Clean… Press

Posted by: Luke

Warm up 50x overhead squat, air squat, squat hold (50 sec) Work 9 Deadlifts 6 Cleans 3 Press (anyway) As many rounds as possible in 5 min 800 meter run As many rounds as possible in 5 min 800 meter run As many rounds as possible in 5 min Post total rounds and #s Share [...]
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"Damper Day"

Posted by: administrator

Rowing Instruction 2 WODS WOD 1: 4 Rounds of 15 Ball Slams 20 Sit ups 30 Sec L-sit hold WOD 2: Row for 30 seconds at 50-75% max capacity Row for 30 seconds sprint Rest 1 minute Complete at Damper settings 2,4,6,8,10,7,5,3,1 Note your split time at each interval. Share the knowledge: Tweet
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Fitness in 5 minutes

Posted by: Luke

5 push ups 5 sit ups As Many Rounds As Possible in 5 minutes 1 minute break 5 burpees 5 squats 5 minutes 5 pull ups 5 superman 5 minutes 5x 400 meter sprints 1 min break after each Share the knowledge: Tweet
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100 Thrusters…

Posted by: Luke

100 Thrusters 3 Burpees 3 knees to elbows on the minute every minute until the 100 Thrusters is done. To start this wod and on every minute you must complete 3 burpees and 3 knees to elbows until all 100 are complete. Here is another great video and soundtrack by our friend Chris LaLanne on the thruster. [...]
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