Tag Archives: strength

August 15, 2014

SWOD Back Squats 3@80% 3@85% 3 or more @ 90% WOD 21-15-9: HSPU Pushups Ring Dips

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August 11, 2014

SWOD Deadlifts 3@80% 3@85% 3 or more @ 90% WOD 7 minute AMRAP: 5 Power Cleans (135/95#) 10 Toes to Bar

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August 8, 2014

SWOD Back Squats 5@75% 5@80% 5 or more @ 85% WOD Elizabeth 21-15-9: Squat Cleans 135/95# Ring Dips

Posted in Clean (Squat Clean), Girl WODs, Ring Dips, WODs | Tagged , , , , , , , , , , , , , , , , , | Leave a comment

August 6, 2014

SWOD Shoulder Press 5@75% 5@80% 5 or more @ 85% WOD 3 rounds: 10 180 degree Burpees 15 KB Swings (70/55#) 20 Wall Ball (20/14#)

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August 4, 2014

SWOD Deadlifts 5@75% 5@80% 5 or more @ 85% WOD 21-18-15-12-9-6-3 of: Stiff Leg Deadlift (95/65#) Abmat Sit ups Pushups (Diamond pushups if you can do them)

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August 1, 2014

SWOD: Back Squat 40% x 5 50% x 5 60% x 5 ONLY SWOD: Elizabeth: 21-15-9 of: Squat Clean (135/95#) Ring Dips

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July 30, 2014

SWOD: Shoulder Press 40% x 5 50% x 5 60% x 5 ONLY SWOD: 4 rounds for time of: 10 180 degree Burpees 15 KB Swings (55/35#) 20 Wall Ball (20/14#)

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July 28, 2014

SWOD: Deadlifts 40% x 5 50% x 5 60% x 5 ONLY SWOD: 15 minute AMRAP: 5 KB Swings (55/35#) 10 Box Jumps 24/20″ 5 Push ups 10 Jumping Lunges

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July 25, 2014

SWOD: Back Squats 75% x 5 85% x 3 95% x 1 or more SWOD: 10 minute AMRAP: 5 Hang Squat Cleans (95/65#) 5 SDHP (95/65#) 5 Push Press (95/65#) (add weight vest if desired)

Posted in Back Squat, Hang Squat Clean, Push Press, Sumo Deadlift High Pulls, WODs | Tagged , , , , , , , , , , , , , , , , , | Leave a comment

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

Posted in Atomic Situps, Handstand Push Ups, Kettlebell Swings, Shoulder Press, WODs | Tagged , , , , , , , , , , , , , , , , , | Leave a comment