Month: July 2007

7/31/07 WOD

6 Rounds – 30 sec Work – 30 sec Rest Avg Scores: Swings – Thrusters – BurpeePhil – 16, 18, 8Andrew – 17, 16, 8Jeff – 20, 21, 11Doug – 21, 24, 15Chris – 20, 20, 12

7/30/07 WOD

Run 1 lapAcross the gym and back:Bear crawlLateral bear crawlOH lungesLunge and KB curl and pressBroad JumpComplete 10,9,8…1Box Jump burpeesPullupsSlam BallV-ups

7/26/07 WOD

20 Deck Squat burpeesComplete 4 rounds:KB clean + press to cone5 Split Jerks R+LWalking swings back to start5 Windmills R+LPartner up and complete 2 rounds:Bear crawl to coneBroad Jump back to start

7/25/07 WOD

Run 1 lap for timeRow 500 meters for time20 swings and 4 TGUs – 3×4 snatches to Overhead squat – 3xLunge and rotate across room and back and 40 russian twists – 3xResults:Alex – Run 1:45, Row 1:47Matt – Run 1:53, Row 1:50Rob – Run 1:55, Row 1:47Kevin – Run 1:58Andy – Run 1:44, Row …
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7/24/07 WOD

Lunge matrix w/ 1 arm overhead press 20 Spiderman pushups 20 Overhead squats w/ 15 lb. DB 20 situps Partner up and complete 10 minutes as many rounds as possible: Throw 14 lb. MB and run 100 yards


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