Back squat (3-3-3)
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1000 m run
50 wall-ball (20lb/14)
40 Kb swing (1,5 pood/1 pood)
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Keskiviiko 150212
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“Death by burbees”
At the first minute you do 1 burbee and rest the remaining time
of the minute, at the second minute you do two burbees.
Keep fighting as long as you can.
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Tiistai 140212
Deadlift (3-3-3)
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“Valentine”
3 Rounds
Run 400
20 push-ups
30 DL 85 kg
(Your partner will start running and you will wait until
your valentine has completed the last Deadlift. After your friends first
round, it`s your time to hit the road while your partner rests/cheers for you.
the Wod is completed when you both have executed total of 6 six intervals.)
[youtube http://www.youtube.com/watch?v=k2J9uuU1BCY&w=420&h=315]
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Maanantai 130212
Snatch (3-3-3)
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5 Rounds
12 Front squats(60kg/40)
12 Ring dips
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Sunnuntai 120212
“Eva”
5 Rounds
800 m Run
30 Kb swing
30 Pull-ups
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[youtube http://www.youtube.com/watch?v=seqmps8gaTQ&w=560&h=315]
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Lauantai 110212
“DT”
12 Deadlift (70kg/50)
9 Hang power clean (70kg/50)
6 Push press (70kg/50)
(You may apply CF SM-2012 games wod “REE TEE” rules on this one)
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In honor of USAF SSgt Timothy P. Davis,
28, who was killed on February, 20
2009 supporting operations in OEF
when his vehicle was struck by an IED.
Timothy is survived by his wife Megan
and one-year old son T.J.
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Perjantai 100212
Back Squat (5-5-5)
21-15-9
Hang power Snatch (42,5kg/30)
Pull-ups
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Torstai 090212
Push Press (5-5-5)
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4 rounds
10 Burbees
15 push press 40kg/30
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Keskiviikko 080212
Ring progression
Practice:
Skin the cat
Ice cream maker
muscle-ups
Lowers from inverted hang
Ring handstands
etc.
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Row 500 m Max eff.
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[youtube http://www.youtube.com/watch?v=xe0Z-g8RumM&w=420&h=315]
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Tiistai 070212
Deadlift (5-5-5)
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Amrap 10 min
12 Deadlift (50kg/35)
9 front squat (50kg/35)
6 thrusters (50kg/35)
Finisher:
1 Round of Tabata. (Movement will be announced at the box.)
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[youtube http://www.youtube.com/watch?v=T6yWDrbbfH0&w=420&h=315]
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