Category Archives: Atomic Situps

September 2, 2015

Strength Deadlift 5x(10 @ 64%) MetCon Tabata (8 rounds (of each), 20 seconds work 10 seconds rest) Reverse Lunges Atomic Situps Double Unders

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July 23, 2014

SWOD: Shoulder Press 75% x 5 85% x 3 95% x 1 or more SWOD: 10 minute AMRAP: 4 HSPU 8 KB Swings (75/55#) 12 Atomic Situps

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July 18, 2014

SWOD: Back Squats 80% x 3 85% x 3 90% x 3 or more SWOD: 5 rounds of: 10 Pullups 20 Squats 10 Atomic situps 20 Box Jumps

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December 2, 2013

Today’s WOD Back Squat 10-8-5-3-3-3 Bench Press 10-8-5-3-3-3 then 12 minute AMRAP: 12 Air Squats 12 Push Ups 12 Sumo Deadlift High Pull 65/45# Tomorrow’s WOD 5 rounds, each for time 5 Handstand Push ups 40 Double Unders (3x singles) … Continue reading

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March 20, 2013

WOD: 4 rounds for time of: 15 Wall Ball 20/14# – 10/9 ft 30 Double Unders 15 Atomic Sit ups The goal is to do all Wall Balls unbroken (or at least without dropping the ball), and do all Double … Continue reading

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March 5, 2013

HAPPY BIRTHDAY SANJEEDA!!! WOD: 24 in 2013 (3×8 for age 24, 13 for 2013) 3 rounds: 13 Wall ball burpees 13 Atomic Sit ups 13 Walking Lunges 13 Push ups 13 Thrusters 95/65# 13 Pull ups 13 Deadlifts 155/115# 13 … Continue reading

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February 1, 2013

Thought for today… instead of giving up when it gets hard, fine-tune. Change something, do something different, eliminate something, but don’t give up until you’ve tried EVERYTHING! SWOD: Back Squat Warmup sets: 5x 35% 5x 45% 3x 55% Working sets: … Continue reading

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January 28, 2013

SWOD: Bench Press Warmup sets: 5x 35% 5x 45% 3x 55% Working sets: 5x 75% 3x 85% 1+ 95% WOD: 10 Minute AMRAP: Run 200m 7 Hang Power Cleans (135/95#) 12 Burpees Post WOD: 100 Atomic Sit ups for time

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January 21, 2013

SWOD: Bench Press Warmup sets: 5x 35% 5x 45% 3x 55% Working sets: 3x 70% 3x 80% 3+ 90% WOD: 15 Min timecap (EMOM / “DEATH BY” format) 1 Power clean (165/155) / 1 lateral bar burpee / plank hold … Continue reading

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