Archive for February, 2010

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100 Push ups

WOD

Back Squat

7 x 1

Cash out

20 Overhead squats @ 20kg

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30 Burpees

WOD

3 rounds

10 Knees to elbows

20 Push ups

30 Squats

40 Sit ups

500m Row

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20 Deadhang pull ups

Rest

or

100 Jumping towel pull ups for time

then one handed handstand practice.

“Do not wait to strike till the iron is hot; but make it hot by striking.”
William B. Sprague

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2 x CFWU @ 10 reps pull ups, dips, sit ups, overhead squats

3 x 3 Shoulder press

WOD

Row 1000m

40 Medcine ball cleans

Row 750m

30 Medicine ball cleans

Row 500m

20 Medicine ball cleans

Row 250m

10 Medicine ball cleans

Cash Out

15 Knees to elbows

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Running Drills

Ball of foot op and lean

Wall running

Pistol drill

WOD

Run 1600m stop every minute and do 20 squats.

Record total time and number of squats.

If you use the treadmill remember to use the pause button not the reset button each minute.

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3 x 10 Hang power snatches

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4 x 20 Push ups

WOD

Overhead squat

5 x 3

Cash Out

30 GHD situps in as few sets as possible