Monthly ArchivesOctober 2011

The Conflict standard

WOD: The Conflict
200m Run
5,4,3,2,1,2,3,4,5 of
Power Cleans (155#/105#)then
15 DU’s
Round 1: 200m Run, 5 PC’s 15 DU’s
Round 2: 200m Run, 4 PC’s 15 DU’s
Round 3: 200m Run, 3 PC’s 15 DU’s
Round 4: 200m Run, 2 PC’s 15 DU’s
Round 5: 200m Run, 1 PC 15 DU’s
Round 6: 200m Run, [...]

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SUPERMAN standard

WOD: Superman
100m Sprint then 10 Supermans
2: Tire Pulls
4: Muscle-Ups (Scaled, 1 MU will be 3 Pull-Ups and 3 Ring Dips) then 10 Supermans
6: Bar Facing Burpees
8: Bear Complex (95/65) then 10 Supermans
10: Box Jump, Jump Overs (20″/24″) If you cannot leap over the box then you can jump on top of the box and [...]

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Wonder Woman standard

WOD: Wonder Woman
3 Rounds: You must rest 2 minutes at the end of each round.
10 Burpee Pull-Ups
20 DU’s (2 Singles will equal 1 DU..just for today!)
10 Wall Ball Get-ups (20/14)
20 DU’s
10 KB Swings (70/55)
20 DU’s
10 Pistols
20 DU’s
10 Knees to Elbows
20 DU’s
2 MINUTE REST (Mandatory; watch the clock).

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‘Nuff Said standard

WOW! Ocho-Uh! was a killer! Stretch, Stretch, Stretch. After days like today nothing makes you feel better than a nice little row and a nice little run. I suggest that you get out here today (Thursday) if you can.
First 20 Minutes of Class: Open Gym/Skill Work
WOD: ‘Nuff Said
4 Rounds:
500m Row
400M Run
Rest 2 Minutes

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