Category Archives: Sprint

February 26, 2014

WOD – Met Con Complete 5 rounds for times of: 7 Burpees 14 Kettlebell Swings (53/35) 21 Sit-ups 200m Sprint Rest 2 minutes between rounds

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October 23, 2013

Today’s WOD 3 Rounds for time of: 400m Run 12 Toes to Bar 12 Front Squats (165/110) Tomorrow’s WOD Sprints 8x ( 30 seconds sprint, 90 seconds recovery)

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October 16, 2013

Today’s WOD 10-9-8-7-6-5-4-3-2-1 for time: Power Clean Front Squats (115/75#) Push ups (x2) then 3x 400m Sprint w/ 3 minute rest between sprints Tomorrow’s WOD Hill Sprints 8x (30 second sprint, 90 second jog/walk)

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September 25, 2013

Today’s WOD Four rounds for time of: 400 m run 40 Air Squats Tomorrow’s WOD Hill Sprints 8x(30 second sprint, 90 second jog/walk)

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September 18, 2013

Today’s WOD: 21-18-15-12-9-6-3 of: Kettlebell Swings (35/25) Lunges Box Jumps Tomorrow’s WOD: Sprints 8x(30 sprint; 90 jog/walk) These workouts are part of a 9-Week program found in Andy Petranek’s book Fire Your Gym

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September 11, 2013

Today’s WOD: 3 rounds for time of: 100m/yard Farmer’s Walk 8 Burpees 16 V-Ups 24 Sit ups Tomorrow’s WOD: Sprints 8x(30 second sprint, 90 second jog/walk) These workouts are part of a 9-Week program found in Andy Petranek’s book Fire … Continue reading

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