by rmartinez | Apr 10, 2015 | WOD Archive
Day 82 of the 100 day burpee challenge 15 pull-ups 15 hang power cleans (75/115) 200 meter run 10 pull-ups 10 hang power cleans (75/115) 400 meter run 5 pull-ups 5 hang power cleans (75/115) 800 meter run Warm up: 400 meter run 3×20 pull overs Old stretch Shoulder mobility Wod Specific warm up: 3×5 hang power cleans (light to workout weigth) Ivonne 12:18 (mod) Isa 14:06 (rr) Andrew 11:20 (mod) Brook 12:24 (rr) Cristy 11:55 (rr) Juarez 13:00 Otter 16:25 3D 13:21 (b) Alissa 15:17 (b) Herman 14:47 (b) KK 13:07 (rr) D 14:24 (rr) Vicki 13:54 (mod) Roberto 12:52 Intro: Carlos 13:41 Karina 12:17 Autumn 13:18 Precy 10:03 Barbell: 3D Juarez...
by rmartinez | Apr 9, 2015 | WOD Archive
Day 81 of the 100 day burpee challenge “Hollywood’s Birthday Workout” 3-3-3-3-3 of: Deadlift @70% of your 1 rep max at 40 pass the hour 4 rounds of: 25 wall balls (14/20) 25 kettle bell swings (16/24) 25 v-ups Warm up: 400 meter run Old stretch 3 sets of 5 single leg raise with core activation, each leg 3×3 deadlift (light to 60 %) Heather 17:31 Isa 12:56 Drew 23:44 Maiya 15:40 Adriana 15:51 Z nft Mayra 20:55 Ivonne 19:47 3D 20:14 Vero 18:32 Juarez 22:21 Guru 19:49 Cristy 17:58 KK 22:20 Caileigh 21:47 Alissa 18:29 Hollywood 24:28 D 19:39 Jacque 25:12...
by rmartinez | Apr 8, 2015 | WOD Archive
Day 80 of the 100 day burpee challenge “Alec’s Birthday Workout” 49 calorie row then 4 rounds of: 9 box jumps 16 ball slams (20/30) 49 double unders then 49 calorie row Warm Up: 500 meter row 5×16 pullovers Old stretch Jump rope skill Heather 17:28 Batman 20:49 Jeff 14:27 Karen 25:49 Maiya 15:59 Anthony 15:27 Guru 19:48 Juarez 19:13 Gordon 19:18 Stacey 21:18 Alec 20:39 Vero 24:16 Gabriel 24:16 Danielle 25:38 Roberto 18:03 Nate 31:08 Vicki nft Michi 25:11 D 19:52 Herman 19:37 Susan 19:03 Intro: Autumn 10:40 Strength: Juarez Cristy Otter Ruth...
by rmartinez | Apr 7, 2015 | WOD Archive
Day 79 of the 100 day burpee challenge 2 sets of 1 power clean and Jerk + 2 squat clean and jerk @ 75 % 2 sets of 1 power clean and jerk + 2 squat clean and jerk @ 80 % 1 set of 1 power clean and jerk + 2 squat clean and jerk @ 85 % 1 set of 1 power clean and jerk + 1 squat clean and jerk @ 90 % at 45 pass the hour AMRAP in 10 minutes of: 4 front squats (95/135) 8 ring push-ups 12 sit-ups Warm up: 500 meter row 50 mountain climbers, prison rules Hip and Shoulder mobility with bands Wod Specific Warm up: 3 sets of 1 pc+ 1 sc+ 1 jerk (light to 70%) Heather 9+2 (95) Jeff 8+18 (135) Batman 7+4 (75) Ivonne 5 (55) Mayra 7 (mod) Maiya 8+3 (mod) Adriana 7+4 (95) Drew 7 (135) T2 6+6 (135) Penny 6+3 (35) Cristy 8+ (95) Jacque ? Roberto 7+7 (135) Stacey 6+2 (95) Gimpy 7+12 (65) D 6+16 (95) Kristen 6+10 (95) Otter 6+18 (135) Hollywood 6+4 (135) Alec 4+5 (135) Yess 6 (75) Caileigh 6+4 (65) Fran 6+4 (95) Cait 5+9 (65) Sundays: Jess 65:20 Vero 42:42 (10rds) Intro: Carlos 6:36 Karina 9:19...
by rmartinez | Apr 6, 2015 | WOD Archive
Day 78 of the 100 day burpee challenge 3 over head squats@65% 3 ohs @70% 2 ohs @ 75% 2 ohs @ 80% 1 ohs @ 85 2 ohs @ 80% 4 ohs @ 75% 6 ohs @ 70% at 40 pass the hour 3 rounds of: 400 meter run 6 bar muscle ups 8 power snatches (65/95) If you can’t do bar muscle ups, please do 24 ring rows each round. Warm up: 400 meter run 3×20 pullovers Hip and shoulder mobility, using bands and pvc Wod specific warm up 3×3 over head squat (light to 60 %) Jeff 10:35 (95/bmu) Batman 15:10 (95/bmu) Heather 14:35 (65/bmu) Karen 15:27 (45) Steph 15:30 (65) Maiya 13:25 (65) Ivonne 14:34 (mod) Penny 15:15 (15) Anthony 13:20 (95/bmu) Mensch 15:30 (95/4bmu) Gordon 12:39 (95) T2 14:55 (95) Drew 15:25 (95) Cristy 11:34 (65) Guru 17:11 (mod) Juarez 11:36 (95/2bmu) Jacque 18:45 (55) Shannon 16:24 (65) Michi 18:31 (65) McC 12:44 (95/bmu) Jimmy 16:48 (95) Adam 19:07 (95) KK 18:10 (45) D 19:18 (65) Kristen 18:30 (65) Stacey 17:34 (65) Bo 14:14 (75) (pc) Cait 14:14 (35) Susan 14:50 (40) Herman 16:36 (65) Saturdays: Vince 16:14 Sundays: CQ 45:00 Other: Vicki...
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