WOD Blog | INTENSITY

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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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3.9.14 Hero WOD Sunday – “Tyler”

3.9.14 Hero WOD Sunday – “Tyler”

"Tyler" For Time: Five rounds: 7 Muscle-ups 21 reps 95 pound Sumo-deadlift high-pull 1LT Tyler E. Parten, 24, of AR, died Sept. 10 in Konar province, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small arms fire. He was assigned to the 3rd Squadron, 61st Cavalry Regiment, 4th Brigade Combat Team, 4th Infantry Division, Fort Carson, CO.
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3.8.14 WOD

3.8.14 WOD

"Goals" 7 Min Cap Box Jump Technique Full Range of Motion Spring off the bottom Rest when needed ON the box   "Glory" Teams of 3 3 Rounds 1 person at each station. Rotate as each person finishes their Burpees 20 Burpees ME Box Jumps 24/20 ME KB Swings 53/35 1 Minute Rest between Rounds Score Time complete & Total Reps
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