Monthly Archives: August 2011

Sunday in the Park

WOD 8.21.11 Sunday, August 21, 2011 at 12:00AM 5 Rounds for time of: 7 Squat Clean Thrusters 95# 30 Double Unders 17:30

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Squat Saturday

45×10/95×5/135×5/185×3 205x10x2 Then 5 Rounds for Time of: 5 Dumbbell Hang Power Snatches, each arm 15# 10 Box Jumps 20″ 4:27

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8-13-2011

WOD 8.13.11 Every Minute On the Minute for 20 Minutes: 1 Hang Power Clean – 135# 3 Burpees

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Back Squat

185x10x2 3 Rounds NFT: 8 FSQ Rack Reverse Lunges, each side 8 Get Up Sit Ups, each side 45lb bar for lunges 10lb KB for situps

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“Double Half Jackie”

For Time: Row 500m 25 Thrusters, 45lbs 15 Pull-Ups Row 500m 25 Thrusters, 45lbs 15 Pull-Ups 10:36

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8/7/11

Skin the Cat 101 Be sure to hold bottom of Skin the Cat for 2 sec. hold at end range Spend 20 Minutes practicing Skin the Cats do no more than 10-20 reps Tabata Double Unders Rest 1 minute Tabata Sit Ups Double Unders: 10 Situps: 12

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Back Squat

175x10x2 Back Roll to Candlestick 101 Burpee Broad Jump 101 3 Rounds NFT: 5 Candlestick to Pistol 40′ Burpee Broad Jump

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