WOD Blog | INTENSITY

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3.13.14 WOD

3.13.14 WOD

"Goals" Weighted Ring Dips 5-5-5-5-5   "Glory" "Elizabeth" 21-15-9 reps, for time Clean 135 lbs/ 95 lbs Ring Dips   "Grind" Front Lever Progressions
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3.12.14 WOD

3.12.14 WOD

"Goals" F.I.T. Test 2 Minutes of: Max Effort Ab Mat Sit Ups   "Glory" "Jackie" For Time: 1000 meter row Thruster 45 lbs (50 reps) Pull-ups (30 reps)   "Grind" The "Hold" Contest! 1- Max Chin Over Bar Hold 2- Max Handstand Hold (Against Wall) 3- Max Bridge up Hold Score Total time in Hold
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3.11.14 WOD

3.11.14 WOD

"Goals" 3-3-3-3-3 Increase weight each set if technique is perfect Concentrate on FLAT back Work up to a heavy 3RM Deadlift   "Glory" "Diane" 21-15-9 reps, for time Deadlift (225/155) Handstand push-ups   "Grind" 10 Minutes FSHS Practice & Progressions How long can you hold a FSHS? Work up to FSHS.
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3.10.14 WOD

3.10.14 WOD

"Goals" EMOM for 7 Minutes Perform 1 Set of: 1 High Hang Snatch 1 Hang Snatch 1 Snatch 1 Overhead Squat Increase weight every minute   "Glory" "Nancy" 5 Rounds for Time: 400m Run 15 OHS (95/65)   "Grind" Bear Crawl Races - 20m (Down and back inside the gym) Everyone does minimum 2 races. Who's the fastest guy/girl?
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