Month: August 2012

Golden

WOD 8-3-12 One Arm KB Swings 4×10 Go as heavy as possible Amrap in 10: • 5 DB Snatches (45/30) [per arm] • 10 Hand Release Pushups • 15 DB Goblet Squats After Party: 50 Hollow Rocks

Pink Phantom

WOD 8/3/12 Back Squat: 1X8 @ 70%, 1X8 @ 75%, 1X5 @ 85%, 1X5 @ 90% – rest 1:00-2:00 between sets (same workout from tuesday but each set is 5% heavier)   -then-   “Helen” 3 rounds for time of: Run 400m 21 KBS 24/16kg 12 Pullups     There will be no stretching class …

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Will Power

Small woman, big weights! WOD 8-1-12 PVC Hurdles: Find a Max Height For Time: • 20 Thrusters (95/65) • 800 M Run -Rest 2 Mins- • 40 Thrusters (45/30) • 200 M Run -Rest 2 Mins- • 20 Thrusters (95/65) • 800 M Run Score is total time including rest. Drop/add plates to your barbell …

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