Saturday, July 27th 2013

Workout of the Day Partner WOD – Chipper For Time: One Partner Holds Bar in Front Rack (155/105) 50 Pull Ups One Partner Holds Handstand 75 Front Squats (135/105) One Partner Hangs from Pullup Rig 100 Calorie Row Work is only counted while a partner is doing a hold. Partners may switch between work and…

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Monday, July 22 2013

    Workout of the Day Skill: Front Squat Find your 1 rep max. Take your time. Focus on form. Work your way up through sets of 5, 3, 2 and then one. At no point do you want to rep out on your weight until you get to your 1RM. then Conditioning: 6 RFT…

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Saturday, July 20, 2013

Workout of the Day PARTNER BEACH WOD 100 G2OH – plank hold OH lunges – crab walk Partner pike crawl unders Partner jump overs Wheelbarrow Partner drag to the water 10 burpees – 10 squats in the water Water run 10 burpees – 10 squats in the water Partner drag out of the water Sand…

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Friday, July 19, 2013

Workout of the Day “Fight Gone Bad” Three rounds of: Wallball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push press, 75 pounds (Reps) Row (Calories) *In this workout you move from each of five stations after a minute. The clock does not reset or…

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