WOD 20140930

100m uphill sprint

21 pull-ups
21 knee hugs

100m uphill sprint
18 pull-ups
18 knee hugs

100m uphill sprint
15 pull-ups
15 knee hugs

100m uphill sprint
12 pull-ups
12 knee hugs

100m uphill sprint
9 pull-ups
9 knee hugs

100m uphill sprint
6 pull-ups
6 knee hugs
100m uphill sprint

3 pull-ups

3 knee hugs
100m uphill sprint

1 pull-up

1 knee hug

Time: 20:19

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WOD 20140929

Back Squat
80% 6×2
90 Kg

Deadlift
OTM 3 reps at 65% for 8 minutes
100 Kg

Good mornings
4 x 15
20-29-34-34 Kg

GHD Situps
3 x 15 w/ 12 Kg Kettlebell

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WOD 20140926

Back Squat
3 x 5 x 87,5 Kg

Shoulder Press
3 x 5 x 45 Kg

5 times For time:
250 m row
2 x 120 kg deadlift
7 toes to bar
Time: 10:27

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WOD 20140924

5 times for time: 10 Kettlebell swings
1 Turkish getup right hand
10 Kettlebell right hand swings
1 Turkish getup left hand

10 Kettlebell left hand swings

10 Burpees
Farmers walk right hand
Waiters walk right hand
Farmers walk left hand
Waiters walk left hand

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WOD 20140922

30 minutes AMRAP
20 Kettlebell swing
20 Kettlebell sumo deadlift
20 Kettlebell snatch (10 each hand)
20 steps to chair w/ Kettlebell
20 leg raise holding Kettlebell
20 walking lunges (10 each hand)
20 goblet squats w/ Kettlebell
Result: 3 rounds, 20 KB swings and 5 KB sumo deadlift

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WOD 20140920

Warm-up
1000 m row
2 x following:
75 jump rope w/ double -unders (when it goes)
15 stick stretch over head
15 Squats
15 Diamond Push-ups
30 Walking lunges (15 each leg) with rotating stick stretch
15 GHD Sit-ups
15 GHD Back extension

Back squat
60% 1 x 10

Dips
10 min EMOM: 5 Dips

Pull-ups
10 min EMOM: 6 Pull-ups

Reverse Hypers
4 x 15

Nancy
Five rounds for time of:

400 meter run
95 pound Overhead squat, 15 reps

Time: 23:03

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