Tag Archives: burpees

WOD 20140823

WOD 20140823Strength

Back Squat 10 x 3
82,5 Kg
Good Morning 10 x 3
50 Kg
Push Press 10 x 3
50 Kg

Conditioning
10 rounds for time:
140 lbs / 65 Kg Prowler push 15 m
10 x Kettlebell Swing (24 kg KB)
140 lbs / 65 Kg Prowler push 15 m

10 x Burpees

Time : 34:30

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WOD 20140701

Strength

Deadlift 5 RM
305 lbs/138 Kg

Conditioning

Quarter Gone Bad

5 rounds for total reps of:

60 Kg Thrusters, 15 seconds
Rest 45 Seconds
12 Kg pound Weighted pull-ups, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 Seconds

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WOD 20140618


Push Press 
3 x 3 (85% of 1 RM) 46,5 Kg
3 Times for time:
3 Hang Power Snatches 95 lbs
6 Overhead Squats (95 lbs/43 Kg)
9 Burpees
12 Pull-ups
Time: 8:10

WOD 20140512

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Deadlift 10×3 set ”heavy” not max
4 x 3 x 120 Kg
6 x 3 x 100 Kg

wod: Timecap 15min

21-15-12-9-6-3
Box Pushup

Frontsquat 50 Kg

Bar facing Burpees

6 Front Squats + 2 Burpees

WOD 20140312

Weightlifting

Front Squat
5 x 20 Kg
5 x 40 Kg
3 x 50 Kg
2 x 60 Kg
3 x 5 x 77,5 Kg

Bench Press 3 x 5
5 x 20 Kg
5 x 35 Kg
3 x 50 Kg
2 x 60 Kg
3 x 5 x 75 Kg

20 burpee pull-ups

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