WOD Blog | INTENSITY

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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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3.7.14 WOD – 14.2 CrossFit Open

3.7.14 WOD – 14.2 CrossFit Open

“Goals” 10 Min Cap Mobilize! Shoulder Wrist Hips   “Glory” CrossFit Open WOD 14.2 For as long as possible: From 0-3:00 Min 2 rounds 10 Overhead Squats (95/65) 10 Chest to Bar Pull Ups From 3:00-6:00 Min 2 rounds 12 OHS (95/65) 12 C2B Pull Ups From 6:00-9:00 Min 2 Rounds 14 OHS (95/65) 14 C2B Pull Ups Continue pattern until failure   “Grind” 2m AMRAP OHS (45/35)

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3.6.14 WOD

3.6.14 WOD

“Goals” How to Pistol Technique Progressions   “Glory” 18m AMRAP 1 Mile Run then 1,2,3,4,5,6… HSPU Pistols (1 per leg = 1)   “Grind” Shoulder Mobility with Bands

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