Saturday – WOD – 10/08/13

Rite of Passage & Open A. In teams of three, complete as many rounds as possible in 15 minutes of: – Power Cleans (3 reps @ m.60kg,f.42.5kg) – Box Jump Overs (6 reps @ m.24″,f.20″) – Push-Ups (9 reps) Rest EXACTLY five minutes, and then: B. In teams of three,[…]

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Thursday – WOD – 08/08/13

Rite of Passage & Open Against a three-minute running clock, complete as many rounds and reps as possible of: 20 Pull-Ups 30 Pushups 40 Sit-Ups 50 Air Squats At the conclusion of three minutes, you will rest for exactly 3 minutes before repeating for a total of 5 three-minute sets.[…]

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Wednesday WOD – 07/08/13

Rite of Passage A. 4 Rounds of: BB Push Press (8-10 reps) Romanian Deadlift (8-10 reps @ 3010) Seated Knees to Chest (10 reps) B. IGYG 5RFT ea: Burpees (10 reps) KB Push Press (20 reps) Mountain Climbers (30 reps) Open A. – Take 15mins to find today’s 1RM for[…]

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WOD – Tuesday – 06/08/13

Rite of Passage A. KB Reverse Lunges (4 x 10alt @ m.3) Ring Row/Pullup (4 x 10-12 @ 2111) BB Rollout (4 x 6-8) B. AMRAP 10mins: Pushups (5 reps) Front Squats (10 reps @ 65%) KB Swings (15 reps @ m.24,f.16kg) 100m Run Open A. Take 15mins to find[…]

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WOD – Monday – 05/08/13

Rite of Passage A. Deadlift (4 x 6-8 @ 30X1 w/ 45sec rest) Pushup (4 x 12-15 @ 2010 w/ 45sec rest) Battlerope Slams (4 x 15-20 w/ 45sec rest) 2KB Push Press (4 x 10-12 @ m.16kg,f.8kg w/ 45sec rest) B. 4RFT of: Run 200m Sandbag Wall Ball x[…]

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