3 rounds for time of: 30 ring pushups 30 wall ball shots 400m run WL Group: Back squat: 3-3-3-3-3 Post times, deficit for ring pushups, wall ball weights, and loads for back squat to WOD Log.
Author: ProvFit
FRIDAY 150717
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21-15-9 reps for time: Sumo deadlift Handstand steps Rx weights for sumo deadlifts will be determined by 7 rep max. WL Group: Clean and jerk: 3-3-3-3-3 Post times and loads to WOD Log.
WEDNESDAY 150715
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Every minute on the minute, perform twice as many reps as the minute you are in of the following movements until no longer able: front squats, 15# hanging leg raises Complete reps “until death” of one movement before switching to…
MONDAY 150713
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“Filthy Fifty” -half order, please. Compare to 150610 For time: 50 box jumps, 20″ box 50 double-unders 50 situps 50 SDHP 50 pullups Rx weight for SDHP: RBVRx = 45#; RBJV & RGV = 35#, RGJV & LB = 25#,…
FRIDAY 150710
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4 rounds for time of: 10 reps split jerk, alternating legs on the landing 20 steps farmer’s carry lunge 30 pushups Rx weights for the split jerks: RBV=75#; RBJV & RGV=55#; RGJV & LB=45#; LG=35# Rx weights for the farmer’s carry lunge:…
WEDNESDAY 150708
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Partner WOD! Complete as many reps as possible in 12 minutes of: Double-unders While one athlete is completing jumps, the other athlete must complete 5 reps of bear complex. Once the 5 reps are complete, the athletes switch stations, and the jump…
MONDAY 150706
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Row 90 seconds for distance, then (with no rest): For time: 40 pushups 40 squats 30 pullups 30 handstand pushups 30 box jumps, 20″ box; then… …rest as needed before: Cash out: Row your 90-second effort distance for time. WL…
FRIDAY 150703
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For time: Run 2 miles Post times to WOD Log.
WEDNESDAY 150701
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“Michael” or “Half-Mike;” choose one: “Michael” is 3 rounds for time of: 800m run 50 hip extensions 50 situps; “Half-Mike” cuts distance and reps in half: 3 rounds for time of: 400m run 25 hip extensions 25 situps Standing hip…
MONDAY 150629
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40-20-10-5 reps for time of: wall ball shots knees to elbows Rx weights for wall balls: RBV=20#; RBJV & RGV=15#; RGJV & LB=12#; LG=10# WL Group: Clean 7-7-7-7-7 Post times, weights used for wall ball, and loads for cleans to…