Posts in: (WOD) Work Out of The Day

#73

Posted by: Luke

Warm-Up 3 rounds non-stop of: Jog 50 meters Sprint 50 meters Jog 50 meters Sprint 50 meters Jog 50 meters Sprint 50 meters Work  WindShield Wipers 100x (10#, 14#) 5 Rounds of Med. Ball Clean and Press 10x; move up in weight every round. (4#, 6#, 10#, 14#, 20#) Repeat for 3 full rounds 4 Rounds of Box Jumps 10x;  move to a higher box [...]
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#72 500-25-10-1

Posted by: Luke

Row 500 meters 25 jumping pull ups 10 full pull ups 1 Hang as long as you can Row 500 meters 25 push press 10 hand stand push ups 1 minute of trying a handstand Row 500 meters 25 jumping air squats 10 throwing ball squats 1 min hold squat 1-3X Share the knowledge: Tweet
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#71

Posted by: Luke

5 Min Jump Rope (Max #) 5 rounds of Box Jump x20 Lunges x10 each leg 3 Rounds of Ring Push Up x10 Ring Pull Up x10 5 Rounds of Max Rep. Bench Dip 3 Rounds of Single Leg Squat x5 1 Round Bosu Squats x25 5 Min. Jump Rope (Max #) Share the knowledge: [...]
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#70

Posted by: Luke

Level I Test 1 mile run under 8min. 50 O.H. squats in a row 10/20 full push ups 25 jumping pull ups in a row 30 sit-ups under 60 seconds 10 burpees under 30 seconds 100 jump ropes in a row Must complete in under 20 minutes. Share the knowledge: Tweet
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#69 (Level 2 Test Feb 7th)

Posted by: Luke

50 push ups & 50 sit ups Under 3 min 500 meter row Under 2:00/1:45 Push press X10 65#/95# Air squat 100X under 2 min Double under 25/50 under 3 min Pull ups 10 assisted/10 kip Run 400 meter with 10#/20# med ball under 90 sec We will be holding are 1st level 2 testing [...]
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#68 One Hard Ass Workout

Posted by: Luke

100 overhead squats 90 push ups 80 jumping pull ups 70 leg raises 60 knees to elbows 50 push press 40 thrusters 30 box jumps 20 long jumps 10 burpees 5 Turkish get ups 1 One Hard Ass Workout Share the knowledge: Tweet
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#68 One Hard Ass Workout

Posted by: Luke

100 overhead squats 90 push ups 80 jumping pull ups 70 leg raises 60 knees to elbows 50 push press 40 thrusters 30 box jumps 20 long jumps 10 burpees 5 Turkish get ups 1 One Hard Ass Workout Share the knowledge: Tweet
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#67

Posted by: Luke

Warm up 10 Kettle Bell Swings 10 Ring Jumping Pull ups X5 Work 500 Meter Row 25 Sit ups 400 Meter Run 25 Wall Balls 25 Superman 3X Share the knowledge: Tweet
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#67

Posted by: Luke

Warm up 10 Kettle Bell Swings 10 Ring Jumping Pull ups X5 Work 500 Meter Row 25 Sit ups 400 Meter Run 25 Wall Balls 25 Superman 3X Share the knowledge: Tweet
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#66

Posted by: Luke

1-3 Rounds of: 50 Wall Balls 50 Sit-ups 50 Box Jumps 50 Sit-ups 50 Thrusters 50 Sit-ups 50 Squats 50 Sit-ups Share the knowledge: Tweet
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