Monthly Archives: September 2012

Mobility
Dynamic

WOD
20 min AMRAP
7 OH Squats 115/80
7 KB Swings Heavy
200m Run

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Coaches Choice

Mobility
Dynamic

WOD
“Fuel For Fire”
For time:
1,000m Row – if training for the Open
1,000m Run
50 Box Jumps, 24/20
30 Burpees
50 Box Jumps, 24/20
1,000m Run
1,000m Row – if training for the Open

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Coaches Choice

Mobility
Dynamic

WOD
5 Rounds
10 Pistols – 5 per side
15 Sit Ups – GHD if possible
200m Run.
Move fast – rest 1 minute between rounds.

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Coaches Choice

Mobility
Dynamic

WOD
GOATS
Chose two goats.
Work goat 1 for the first minute.
Switch to goat 2 for one minute.
Repeat for a total working time of 20 mins.

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Coaches Choice

Mobility
Dynamic

WOD
3 Rounds
6 Dead Lifts 275/185
12 Box Jumps 24″. Go for a little higher than you are used to.
18 T2B

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Coaches Choice

Mobility
Dynamic

WOD
9-6-3
HSPU
Burpee
Dips
Burpee

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Coaches Choice

Mobility
Dynamic

WOD
Death By Burpee
Every minute on the minute for 20 minutes.
1 burpee first minute
2 burpees second minute
3 burpees third minute and so on.
If you fall of the clock, start at 5 or so and start working your way back up.

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Coaches Choice

Mobility
Dynamic

WOD
5 Power Cleans 225/155
400m Run
10 Power Cleans 185/135
400m Run
15 Power Cleans 135/95
400m Run
Rest as needed

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Coaches Choice

Mobility
Dynamic

WOD
Double Double Under Annie
100-80-60-40-20 Double Unders
50-40-30-20-10 Sit Ups

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Coaches Choice

Mobility
Dynamic

WOD
Murph
1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run
Partition the pull-ups, push ups and squats as needed to get through them. Expect this workout to take longer than our normal Saturday WOD.

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Coaches Choice