Month: August 2012

Flex

WOD 8/27/12 15 minutes to establish a 1RM Power Clean & Push Jerk.   -then-   4 rounds for total working time of: 7 Cleans (full squat) @ 85% of above 14 Bar Facing Burpees Run 200m   *Rest 1 minute between rounds.   Monday, September 3, we will only have the 11:30 class in …

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Bangarang

WOD 8-24-12 25 Pistols: per leg, break up as needed AMRAP in 12: • SDHP (95/65) • C2B Pullups Start by doing 1 rep of each movement, and increase by 1 rep each subsequent round. Ex: 1-1, 2-2, 3-3, 4-4. Score is # of FULL rounds completed. Post scores to comments. Don’t forget, the Beaumont …

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Rest…. Now Do It Again

WOD 8/24/12 15 minutes to establish a 1RM Press Cluster (Push Press + Push Jerk + Split Jerk). -then- “Donkey-Kong” 3 rounds for time of: 5 Deadlifts 315/225# 10 HSPU (Regionals Standard) 20 Lateral Over-the-Box Jumps 24/20

Jimmers

Did someone say BACON?!? WOD 8-23-12 Back Squat 9-6-3-6-9 (heavy) “Exhaust-ed” 3 Rnds for Time & Reps, w/a partner: • 250 M Row • Max KB Snatch (55/35) This WOD is “Tailpipe’s” dirty cousin. Partner 1 will row while Partner 2 does KB Snatch. Once Partner 1 is finished rowing, Partner 2 will stop, and …

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Balance

WOD 8/23/12 Back Squat: 1X5 @ 80%, 1X3 @ 90%, 1X2 @ 95%, 1X2 @ 95% – rest 2:00-3:00 between sets.   -then-   4 rounds for time of: 5 Muscle-Ups (15 Pull-Ups) 10 Front Squats 135/95# 30 Double-Unders

Boy Band

WOD 120822 Banded Deadlifts: 5×4 You will load the bar with 50% of your 1rm. You will then select the proper band based on tension (blue or green). Click here if you have no clue whats going to happen and are curious. Burpees 10-9-8-7-6-5-4-3-2-1 Deadlifts 1-2-3-4-5-6-7-8-9-10 The Beaumont Police Officers Association will be hosting their …

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Adios Conn’s Crew!

WOD 8/22/12 “Team America”   *In teams of two complete: 100 KBS 24/16kg 50 Burpees 30 T2B 10 Snatches (any style) 155/105# 30 T2B 50 Burpees 100 Partner Wall Balls 20/14#   Notes: All reps may be apportioned in any way between the teammates, but only one teammate may be working at a time (example: …

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Wanderer

WOD 8-21-12 Hang Squat Snatch 3-3-3-3 “Tabata Mashup” • Box Jumps (24/20) • Decline Pushups (24/20) ***Rest 4 Mins*** • Toes 2 Bar • DB Push Press (45/30) Alternate between the first 2 movements for a full Tabata cycle (8 rounds), rest, then alternate between the next 2 movements for another cycle. Ex: Box Jumps, …

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Stone Cold

WOD 8/21/12 5X3 Hang Cleans + 1Jerk (HC,HC,HC, J) – heaviest possible, rest 60 sec.   -then-   12 minute AMRAP of: 8 Clean 135/95# 12 T2B 16 HR Pushups

IWCABTAMD

WOD 120820 “Jackie” 5 Rounds: 400m Run 15 Overhead Squats (95/65)  After Party: Tabata Double Unders  The Beaumont Police Officers Association will be hosting their annual Run to Remember 5k. It will be held in Downtown Beaumont at 8:30 am on Saturday, Sept 8th. I think it would be great to have a showing of …

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