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MONDAY WOD 6.21.15



6-Rounds 1 MIN MAx REPs

1:00 – Wallballs 20/14 Partner “A”
1:00 – Sumo.D.LHigh Pulls 70/45 Partner “B”

1:00 – Box Jumps 24″/20″Partner “A”
1:00 – Shoulder 2 O.H 95/55 Partner “B”
1:00 – Row for Calories Partner “A”

Partner Will Complete ALL 6-Rounds as Prescribed

Saturday 10am WOD 02/28/15

For the last day of February we’ve got a fun Saturday workout.  To prep for our second run at OPEN Workout 15.1 we have…….

30 Minutes:th

Snatch Conga Line – Ladder

30 Minutes:

Clean & Jerk Conga Line- Ladder

WOD 02/17/15

Open WOD 13.4 ….with a twist!

Complete AMRAP in 7 minutes of:th
3 Clean and Jerk  135#/95#
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

-After 7 minutes rest for 7 minutes then pick up where you left off for an additional 7 minute AMRAP. Record load and total reps for both AMRAPs. –

Happy Monday! WOD 02/16/15

Partner WOD Monday.  Call your WOD buddy and get to the gym!!!

5 Rounds For Time

400m Run (with partner, “no man left behind”)

20 HSPUth

30 Pull-ups

40 Push-ups

50 Sit-ups

-Runs must be done together, all other movements the reps may be split as the partners choose, partner NOT working holds a wall-sit until its their turn for reps.-

Pic: Partner WOD with the US ARMY in Afghanistan.

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