Archive for June 2011
Thursday June 30th
June 29, 2011 | Author Rudds
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Warm Up
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BUY IN
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Team Cone Turnover
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STRENGTH
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3RM Back Squat
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WOD
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AMRAP
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In a 6 Min Window
200m Run
5 Thruster 60 /40
10 kb swing (24/16)
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Then Burpees for the remainder of the time (score is burpees)
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Rest 3 Minutes
THEN
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In a 6 Min Window
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200m Run
5 Thruster 60 /40
10 kb swing 24/16
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Then Box Jumps for the remainder of the time (score is Box Jumps)
Posted in WOD
Wednesday June 29th
June 28, 2011 | Author Rudds
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Warm Up
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BUY IN
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20
Kneeling Jump
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TEKKERS
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Kipping Pull Ups
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WOD
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10 Rds
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5 x Deadlift 80/60
20 x DU
Posted in WOD
Tuesday June 28th
June 27, 2011 | Author Rudds
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Warm up
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BUY IN
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3rds
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10 Lateral press ups walk
10 m crab walk
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STRENGTH
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Find 1 RM for the day
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Power Clean
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WOD
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7 RDS
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10 push ups
10 T2B
10m OH Lunge walk (20/10 kgs)
Posted in WOD
Monday June 27th
June 26, 2011 | Author Rudds
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Warm Up
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BUY IN
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20 HSPU
AnyWays
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STRENGTH
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Find 5 RM Push Press
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WOD
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“Fat Squirrel”
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5 rds for time
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5 Burpees
5 KB swing (24/16)
5 Sit up
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Posted in WOD
Saturday June 25th
June 24, 2011 | Author Rudds
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Warm Up
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Individual Programming
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WOD
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“The Bear Complex”
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1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press
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Do that seven times for one round.
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Do 5 rounds total working up to your max weight
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Posted in WOD
Friday June 24th
June 23, 2011 | Author Rudds
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Warm up
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BUY IN
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50 Burpees for Time
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TEKKERS
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The Snatch
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WOD
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450 m repeats (x5)
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Posted in WOD
Thursday June 22nd
June 22, 2011 | Author Rudds
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Warm Up
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BUY IN
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Burgener Warm Up
Active Shoulder Work / Grip Stength
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TEKKERS
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Over Head Squats
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Find your 5 rep Max
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WOD
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5 RDS for Time
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10 Deadlifts (80/60)
10 Pull Ups
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Posted in WOD
Wednesday June 22nd
June 21, 2011 | Author Rudds
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Warm Up
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BUY IN
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3 Rounds
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5 x wall walks
10 x Sit ups
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TEKKERS
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Kettle Bells Skills
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WOD
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10 Rounds for time
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10 KB Swings (24/16)
10 Squats
10 DU
Posted in WOD
Tuesday June 21st
June 20, 2011 | Author Rudds
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Warm Up
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BUY IN
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5 RDS
10 Squats
10 Lunges
10 Sit Ups
10 Press Ups
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TEKKERS
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Broad Jumps
Standing High Jumps
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WOD
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9-12-15
Thruster (30/40)
Ring Press Ups
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Posted in WOD
Monday June 20th
June 19, 2011 | Author Rudds
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Warm Up
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BUY IN
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3 x deadlift PVC
3 x pistols (5 each leg)
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TEKKERS
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3-3-3-3-3
Deadlift
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WOD
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Part A
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AMRAP 5 mins
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3 Squat Clean (60/40)
5 Press Up
7 Sit Ups
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REST 1 Min
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Part B
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AMRAP 4 mins
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5 Wall Balls
5 Box Jump (24/20)
Posted in WOD
