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September 30^th Monday

SWOD

5 sets
Cleans x 1.1.1
(rest 10 seconds between singles)
Rest 2-3 minutes

WOD
7 min AMRAP
10x Kettlebell Swings Rx (32/24 kg)
10x Pull-Ups
Rest exactly 4 minutes, and then . . .

7 min AMRAP
10x Box Jump
10x HRPU

09/29/2013

Published by cross151 at 09/29/2013

Categories

Workout of the Day

9-30-13 WOD

September 30th Monday SWOD 5 sets Cleans x 1.1.1 (rest 10 seconds between singles) Rest 2-3 minutes WOD 7 min AMRAP 10x Kettlebell Swings Rx (32/24 kg) 10x […]

09/25/2013

Published by cross151 at 09/25/2013

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Workout of the Day

9-26-13 WOD

Thursday September 26th SWOD 8 Minute EMOM Snatch+2x Snatch balance + High hang Snatch (squat catch on each rep) WOD For time: 25 OHS Rx 135/85 […]

09/22/2013

Published by cross151 at 09/22/2013

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Workout of the Day

9-23-13 WOD

Monday September 23rd SWOD: Mobility warm up 7 sets of: Power Clean x 1.1.1 Pause and reset 10 seconds before next reps pull. WOD Every 6 […]

09/04/2013

Published by cross151 at 09/04/2013

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Workout of the Day

9-5-13 WOD

Thursday September 5th Mobility Warmup SWOD Sprint Suicide 4×100 with 50m suicide WOD Four rounds for max reps of: 60 seconds of Pull-Ups 60 seconds Double […]