Tag Archives: cross training

July 21, 2014

SWOD: Deadlifts 75% x 5 85% x 3 95% x 1 or more SWOD: 10,9,8,7,6,5,4,3,2,1 of: Power Cleans Pull ups

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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

Posted in Air Squats, Atomic Situps, Back Squat, Box Jumps, Pull Ups, WODs | Tagged , , , , , , , , , , , , , , , , , | Leave a comment

July 16, 2014

SWOD: Shoulder Press 80% x 3 85% x 3 95% x 3 or more SWOD: 15-10-10-10-15 for time of: Hang Power Clean (75/55#) Overhead Squat (75/55#) Push ups

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July 14, 2014

SWOD: Deadlifts 80% x 3 85% x 3 90% x 3 or more SWOD: 25-20-15-10-5 of: SDHP (75/55#) Situps Push ups

Posted in Abmat Sit ups, Deadlifts, Push Ups, Sumo Deadlift High Pulls, WODs | Tagged , , , , , , , , , , , , , , , , , | Leave a comment

July 11, 2014

SWOD: Back Squats 75% x 5 80% x 5 85% x 5 or more SWOD: 4 rounds for time: 400m Run 50 Air Squats

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July 9, 2014

SWOD: Shoulder Press 75% x 5 80% x 5 85% x 5 or more WOD: 5 rounds: 15 Push ups 10 KTE 5 Thrusters (95/65#)

Posted in Knees to Elbows, Push Ups, Shoulder Press, Thrusters, WODs | Tagged , , , , , , , , , , , , , , , , , | Leave a comment

July 7, 2014

SWOD: Deadlifts 75% x 5 80% x 5 85% x 5 or more WOD: 5 rounds of: Max Push ups ** 20 Box Jumps **When you have to pause/rest for a moment you are done, you are at your “max”.

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July 4, 2013

PEACHTREE ROAD RACE “Run Forrest Run”

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July 3, 2014

SWOD: Back Squats 40% x 5 50% x 5 60% x 5 (only) WOD: 15-10-5-10-15 for time: SDHP (95/65#) DB Burpees 20# each hand Jumping Back Squats (95/65#)

Posted in Back Squat, Dumbbell Burpees, Jumping Back Squats, Sumo Deadlift High Pulls, WODs | Tagged , , , , , , , , , , , , , , , , , | Leave a comment

July 2, 2014

SWOD: Shoulder Press 40% x 5 50% x 5 60% x 5 (only) WOD: 5-10-15 of: Push Press (135/95#) Ring Dips

Posted in Push Press, Ring Dips, Shoulder Press, WODs | Tagged , , , , , , , , , , , , , , , , , | Leave a comment