cross151

Monday Sept 16, 2013

A.
Three sets of:
Front Squat x 6 reps @ 30X1
Rest 90 seconds
Ring Rows x 11 reps
Rest 90 seconds

WOD
Against a 3-minute running clock, complete:
500 Meter Row /400 Meter Run
135/95 lbs Ground to Overhead x Max reps
Rest 3 minutes
In teams of two, partners alternate 3-minute sets until they complete 50 reps of Ground to Overhead.

09/18/2013
Published by cross151 at 09/18/2013
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9-16-13 WOD

Monday Sept 16, 2013 A. Three sets of: Front Squat x 6 reps @ 30X1 Rest 90 seconds Ring Rows x 11 reps Rest 90 seconds […]
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09/18/2013
Published by cross151 at 09/18/2013
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9-13-13 WOD

Friday Sept 13th “The Don” For time: 66 Deadlifts, 115/55 pounds 66 Box jump, 24/20 inch box 66 Kettlebell swings, 1.5/1 pood 66 Knees to elbows […]
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09/11/2013
Published by cross151 at 09/11/2013
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9-12-13 WOD

Thursday September 12th  Buy In 1 Mile Run for time WOD 6 min AMRAP 5x Power Cleans Rx 95/135 5x Burpees Over the Barbell Rest 4 […]
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09/10/2013
Published by cross151 at 09/10/2013
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9-11-13 WOD

Wednesday September 11th  A. Six sets of: Hang Snatch + Snatch Rest 2 minutes B. In 5 reps or fewer build a quick 1RM for today […]
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