September 9th – WOD
nichole2011-09-17T18:29:11+00:00WOD 15 double unders 15 push press(75,75) 15 SDHP(70,53) 15 box jumps(30,24)
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September 2011
September 8th – WOD
nichole2011-09-17T18:24:07+00:00WOD 200m run 25 squats 15 KB swings(53,35) 400m run 25 squats 15 KB swings(53,35) 800m run 25 squats 15 KB swings(53,35) 400m run 25 squats 15 KB swings(53,35) 200m run 25 squats 15 KB swings(53,35)
September 7th – WOD – Pullups & HSPU
nichole2011-09-17T16:57:20+00:00WOD 21-18-15-12-9-6-3 Deadhang pullups Handstand pushups HSPU
September 6th – WOD
nichole2011-09-17T16:29:45+00:00WOD 4x 5 front squats(70% 1RM) 15 box jumps(24,20) 25 situps Bear crawl 72’
September 5th – WOD – Labor Day 31 Heroes WOD
nichole2011-09-17T15:54:11+00:00“31Heroes” AMRAP 31 Min (As Many Reps As Possible) 8 Thrusters (155/105) 6 Rope Climbs (15 ft. ascent) 11 Box Jumps (30/24) This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will [...]
September 3rd – Backsquats, pullups ladder
nichole2011-09-17T14:58:02+00:00WOD back squats (155#/85#) 10-9-8-7-6-5-4-3-2-1x Pull-ups 1-2-3-4-5-6-7-8-9-10x
September 2nd – Chipper
nichole2011-09-17T14:35:46+00:00WOD 100 single jumps 90 second superman 80 situps or 2 minute plank 70 inverted rows 60 pushups 50 Halos 40 x10m run 30 lateral hurdles 20 pullups 10 HSPU
September 1st – Good times! Pushups!!!
nichole2011-09-02T13:32:46+00:00WOD 16-12-8-4-8-12-16 Pushups Stationary lunges alternating Deadlifts(155,115) 100m sandbag run
August 31st – Sprint, Jump, Dip
nichole2011-09-02T13:21:04+00:00WOD Tabata Wallballs 7x 100 m sprint 10 box jumps 7 ring dips