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Archives: Long

Thursday, November 2, 2017

As Many Rounds As Possible (AMRAP) in 30 minutes of:

15 Kettlebell Swings – 1.5/1.0 pood
1 Rope Climb – legless
15 Dumbbell Push Jerk – 45#/30#/hand
1 Rope Climb – legless

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 10

Saturday, October 28, 2017

5 rounds for reps of:

1:00 Power snatch – 95#/65#
1:00 Double unders
1:00 Rope Climb
1:00 Medicine ball clean – 20#/14#
1:00 REST

Coach’s notes:

Post reps per round, per exercise and all totals to comments.

WOD Leaderboard
Comments: 2

Friday, October 27, 2017

30s work, 30s rest for 32 minutes of:

Box Jumps
Strict pull-ups
Dumbbell Overhead Walking Lunge – 45#/30#/hand
Push-ups

Coach’s notes:

Post reps per exercise per round and all totals to comments.

WOD Leaderboard
Comments: 2

Monday, September 11, 2017

1 round for time of:

27 Overhead Squats (OHS) – 135#/95#
27 Push Jerks – 135#/95#
5 Rope Climbs
21 OHS
21 Push Jerks
4 Rope Climbs
15 OHS
15 Push Jerks
3 Rope Climbs
9 OHS
9 Push Jerks
2 Rope Climbs
3 OHS
3 Push Jerks
1 Rope Climb

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 13

Wednesday, September 6, 2017

As Many Rounds As Possible (AMRAP) in 30 minutes of:

200 m Run
40 Double Unders
20 Wallballs – 20#/14# to 10 feet for all
10 Toes to Bar

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 12

Friday, September 1, 2017

5 Rounds for time of:

Run 800 m
40 Sit-ups

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 5

Thursday, August 24, 2017

1 Round for time of:

Run 1 mile, then
27, 21, 15, 9 rep round of:
Deadift – 135#/95#
Wallballs – 20#/14#
Run 1 mile

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 11

Thursday, August 10, 2017

5 Rounds for time of:

20 Toes to Bar
10 Left Arm Dumbbell Walking Lunge – 45#/30#
20 Deadlift – 135#
10 Right Arm Dumbbell Walking Lunge
200m Dumbbell Carry – 45#/30#/(only one DB)

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 11

Friday, July 21, 2017

As Many Rounds As Possible (AMRAP)in 40 minutes of:

Run 400m
5 Strict Pull-ups
10 Handstand Push-ups
20 Squats

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 15

Thursday, July 13, 2017

As Many Reps As Possible (AMRAP) in 35 minutes of:

1 Legless Rope Climb
Run 200m
2 Power Snatch – 95#/65#
1 Legless Rope Climb
Run 200m
4 Power Snatch
1 Legless Rope Climb
Run 200m
6 Power Snatch………continue in this fashion adding 2 power snatch each round

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 15