Pull and Push

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WOD 6/4/2010 A. Deadlift: 65%1RM x 5; 75% 1RM x 3; 85% 1RM x amrap. Rest 3 min b/t sets; perform @ 21X0 tempo.  You must maintain tempo on amrap set! B. Strength Challenge: Turkish Get-up – go for a 1RM.  Test both arms. + 35 SDHP 75/53lb 5 Pushups 25 SDHP 75/53lb 15 Pushups 15 SDHP 75/53lb 25 Pushups … Read More

Primal Pacs

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6/3/2010 WOD Make up yesterday’s press work if you missed it. Strength challenge: Clubbell Torch Press – how heavy can you press out with 3 sec control at the top?  Test both arms. Team “Fast Fran”:
Teams of 2, 6 rounds total.  Only one works at a time while the other rests.
One round= 21-15-9 reps of
Thrusters 45/33lb
Jumping Pullups Flexibility/Mobility Focus Standing … Read More

Two Hands Anyhow

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WOD 6/2/2010 A. Press: 65%1RM x 5; 75% 1RM x 3; 85% 1RM x amrap. Rest 3 min b/t sets; perform @ 20X0 tempo.  You must maintain tempo on amrap set! B. Strength Challenge:  Two hands anyhow.  How much can you get overhead?  15 min. C. 500m row test. 100%!! Flexibility/Mobility Focus Wrist Pushups 2 x 10 Fingertip hop pushups … Read More