Thursday August 21, 2014


WOD

A. Gymnastics

B. 7 Rounds For Quality
    1 Min 10-15 T2B
    2 Min 30 Sec Handstand Hold
    3 Min 5-7 TGU

C. 5 Minute AMRAP
     Wall Ball

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Wednesday August 20, 2014


WOD

A. Hang Squat Snatch 15min to a heavy 

B. Every 90 Seconds 6 Rounds
    3 Hang Power Snatch + 2 OHS

C. For Time:
     100 Double Under
     100 KBS 1/1.5p
     100 Sit-Ups
     100 Walking Lunges

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Tuesday August 19, 2014


WOD

A. Push Press 5-5-5-5-5

B. For Time:
     30-20-10
     D.B Sqaut Clean
     Ring Dip
     100M Run Between each Round
     
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Monday August 18, 2014


WOD

A. Deadlift 5-5-5-5-5 (touch and go)


B. "Nicole"

    Complete as many rounds in 20 minutes as you can of:
    Run 400 meters
    Max rep Pull-ups


Post number of pull-ups completed for each round to comments.

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Would Grok Work Overtime?

Friday August 15, 2014


WOD

A. For 20 Minutes Perform
     ODD Min 3 Back Squat @75%
     Even Min 10-20 Perfect Push-Up

B. 5 Rounds For Time
    2 Minute AMRAP "DT"
    12 Deadlift 50/70kg
      9 Hang Clean 50/70kg
      6 Push Jerk 50/70kg

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Thursday August 14, 2014


WEIGHTLIFTING CLASS TONIGHT!!!

WOD


A. Gymnastics


B. For time: 

       70 KBS 1.5/2p
       60 Sit-ups 
       50 Burpees
       40 T2B
       30 Handstand push-ups


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Wednesday August 13, 2014



WOD

A. Snatch Grip DL + 2 Hang Power Snatch + 3 OHS

B. 15 Min AMRAP
     6 Pull-Up/C2B
     8 Hang D.B. Squat Clean
    12 Alt D.B. Snatch

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Tuesday August 12, 2014


WOD

A1. Romanian Deadlift 8-8-8-8-8

A2. Ring Row qualityx5

B. For Time:
    21-15-9
    Burpees
    Box Jump 20/24"
    Wall Ball

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Monday August 11, 2014


CONGRATS TO ALL THE O-TOWNER'S WHO REPRESENTED THIS WEEKEND AT UG.


WOD

A. Squat Clean Thruster + Thruster 

B. 3 Rounds For Time
    400M Run
    3 Rounds of "Cindy"
    5 Pull-Up
    10 Push-Up
    15 Sqaut

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Friday August 8, 2014


WOD

A. Gymnastics

B. EMOM 8 Min
    6 HSPU

C. 12 Minute AMRAP
     3 Deadlift 85/125Kg
     6 Burpees
     9 Pull-Ups

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