Workout of the day

WOD 29-07

WOD 29-07

15’ practice Clean and jerk as warm up HERO WOD “DT” In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.   5RDs of: 12… Read more »

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27-07

27-07

In team of 3 complete: 400m run with sand bag any style 60 Front Squat 60/40 120 HSPU 240 DL 60/40 400m rum with sand bag any style — time cap 25’

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WOD 25-07

WOD 25-07

For time: 30 V up  50 Russian Swing 24/16 10 Burpees  40 R Swing 20 Burpees  30 R Swing 30 V Up 30 Burpees  20 R Swing 40 Burpees  10 R Swing  50 Burpees  30 V up — time cap 22’

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WOD 23-07

WOD 23-07

As Fast as possible: 200m run 40 box jump 200m run 20 Pike Push Up  slalom+rum+obstacle race  40 lunges  slalom+rum+obstacle race 20 Pike Push Up  200m run  40 box jump 200m run

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WOD 22-07

WOD 22-07

Tabata Pull Up    2’30” to complete 400m run, rest of you finish before  Tabata Push Up    2’30” 400m Run Tabata Sit Up    2’30” 400m Run Tabata Squat    2’30” 400m Run

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WOD 19-07

WOD 19-07

For time: 200 D.U. 100 Air Squat  90 Sit Up 80 Alt DB Snatch 15/10 70 Wall ball 60 DB Shoulder to OH 2x 15/10 50 HSPU 40 Alt Pistols 30 Clapping Push Up 20 DB Squat Clean 2x 15/10 10 bar M.U.   — time cap 35’

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