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WOD Tuesday, May 9, 2017

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PERFORMANCE

A) “Fight Gone Bad!”
Three rounds of:
Wall-balls 20/14 (Reps)
Sumo deadlift high-pull, 75/55 (Reps)
Box Jumps 20″ (Reps)
Push-press 75/55 (Reps)
Row (Calories)
**In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

B) 3 Rounds of:
45 sec of a Weighted Plank Hold
15 sec Rest
45 sec of a Glute Bridge Hold
15 sec Rest

FITNESS

A) “Fight Gone Bad!”
Three rounds of:
Wall-balls 14/10 (Reps)
KB Sumo deadlift high-pull 53/35 (Reps)
Plate Jumps or Step ups (Reps)
DB Push-press 55/35 (Reps)
Row (Calories)
**In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

B) 3 Rounds of:
45 sec Plank Hold
15 sec Rest
45 sec Glute Bridge Hold
15 sec Rest

WOD Thursday, May 4, 2017

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PERFORMANCE
.
A) “Cindy”
20 min AMRAP:
5 Pull ups
10 Push ups
15 Air Squats
.
B) 4 Rounds of:
30 sec of Arch Hold
30 sec Rest
30 sec of Hollow Hold
30 sec Rest
.
FITNESS
.
A) “Cindy”
20 min AMRAP:
5 Jumping Pull ups or 8 Ring Rows
10 Push ups
15 Air Squats
.
B) 4 Rounds of:
30 sec of Arch Hold
30 sec Rest
30 sec of Hollow Hold
30 sec Rest

WOD Wednesday, May 3, 2017

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PERFORMANCE
.
A) For Time:
1,000m Row
42 Lunges (21/side alternating) 50/35
800m Run
500m Row
30 Lunges (15/side alternating) 50/35
400m Run
250m Row
18 Lunges (9/side alternating) 50/35
200m Run
.
FITNESS
.
A) For time:
750m Row
42 Body Weight Lunges (21/side alternating)
600m Run
500m Row
30 Body Weight Lunges (15/side alternating)
300m Run
250m Row
18 Body Weight Lunges (9/side alternating)
150m Run

WOD Tuesday, May 2, 2017

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PERFORMANCE
.
A) Every 1:30 min for 5 sets:
3 Back Squats
.
B) Tabata Intervals
**Each exercise will be performed for a total of 8 sets. Each set will consist of 20 seconds of Work and 10 seconds of Rest. Once all 8 sets have been completed for the first exercise, then the second exercise will be done for 8 sets. Continue in that fashion until all 4 exercises have been used.
.
1. Burpees
2. GHD Sit ups
3. Kettlebell Swings 53/35
4. Double Unders
.
*Score will be total repetitions of each exercise performed added together
.
FITNESS
.
A) Every 1:30 min for 5 sets:
6 Goblet Squats + 30 sec Plank Hold
.
B) Tabata Intervals
**Each exercise will be performed for a total of 8 sets. Each set will consist of 20 seconds of Work and 10 seconds of Rest. Once all 8 sets have been completed for the first exercise, then the second exercise will be done for 8 sets. Continue in that fashion until all 4 exercises have been used.
.
1. Burpees
2. ABMAT Sit ups
3. Kettlebell Swings 44/26
4. Single Unders
.
*Score will be total repetitions of each exercise performed added together

WOD Monday, May 1, 2017

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PERFORMANCE
.
A) Rowing Intervals:
Every 4 mins for 2 sets:
Row 500m
Then,
Every 2 mins for 3 sets:
Row 250m
.
B) “Dumbbell Fran”
21-15-9
DB Thrusters 50/35
Pull ups
.
FITNESS
.
A) Rowing Intervals:
Every 4 mins for 2 sets:
Row 500m or Max Meters in 2 mins
Then,
Every 2 mins for 3 sets:
Row 250m or Max Meters in 1 mins
.
B) “Dumbbell Fran”
21-15-9
DB Thrusters 25/15
Jumping Pull ups

Team WOD Saturday, April 29, 2017

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PERFORMANCE
.
A) 12 mins to work up to a heavy Touch n Go Snatch for 3 reps
.
Rest 5 mins
.
B) 3 Rounds for Total Reps:
1 min of Sumo Deadlift High Pull 95/65
1 min of Box Jump Overs 24/20 *Must be facing the box; no lateral jumping
1 min of GHD Sit ups
.
**Partner A will do the 1 min interval for Exercise A, then Partner B will do the same. Proceed through all 3 movements in that fashion until the completion of 3 rounds
.
FITNESS
.
A) 12 mins to work up to a heavy Hang Snatch for 3 reps
.
Rest 5 mins
.
B) 3 Rounds for Total Reps:
1 min of Sumo Deadlift High Pull 75/55
1 min of Box Jump Overs 20 *Must be facing the box; no lateral jumping
1 min of ABMAT Sit ups
.
**Partner A will do the 1 min interval for Exercise A, then Partner B will do the same. Proceed through all 3 movements in that fashion until the completion of 3 rounds

WOD Friday, April 28, 2017

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The calm before the storm
.
PERFORMANCE
.
A) 10 Rounds for Time:
300m Run
15 Push ups
12 Dumbbell Lunges 50/35
.
FITNESS
.
A) 10 Rounds for Time:
300m Run
10 Push ups
10 Dumbbell Lunges 25/15
.
FIT CAMP
.
A) Every 2 minutes for 8 sets:
300 m Row
.
B) Every 90 seconds for 10 sets:
12 Goblet Lunge
9 Kettlebell Swings
6 Kettlebell Sumo Deadlift High Pull