Month: September 2014

WOD: “AMAP” -Wed 10.1.14

Skill: Rope Climb   10 Rounds  (2 Min per round) Alternate between part A and B every two minutes   Part A:  Odd Rounds (1-3-5-7-9)

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WOD: “Ladder” -Tues 9.30.14

Skill:  Hang Clean 5,5,3,3,3 Ladder 10-9-8-7-6-5-4-3-2-1 Hang Clean (115/75) Weighted Crunch (35/15) DB Snatch 2 for 1 (50/30) Weighted Crunch (35/15)        

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WOD: “Tabata” -Sat 9.20.14

Sled Pull/Sled Push Bike/Rest Box Overs/Slam Ball Up and Overs Double Unders/Hand Stand Hold TRX Row/HRPU Wall Ball/Pull Ups Banded Air Squat/Hip Band Walk  

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