The "Sport of Fitness"
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9/6/2012; Thursday

WOD:
for time:
500m row
30 bench press (body weight)
1,000m row
20 bench press
2,000m row
10 bench press

Congratulations to Amy for getting her last round of chemo today!! And what did she do afterward… come in for a WOD!

9/5/2012; Wednesday

Deadlift: 5 x 5 x 5
 
WOD:
“Cindy”:
20 min amrap:
5 pullups
10 pushups
15 squats

 

9/4/2012; Tuesday

EMOM: 5 reps:
OHS
Squat Clean
Front Squat
Back Squat
Power Clean
Clean & Jerk
Power Clean
Back Squat
Front Squat
Squat Clean
OHS
 
Notes:
*Pick your weight. It should be heavy.
*You can opt out of the OHS.
*1st minute do 5 OHS, rest until next minute. 2nd minute do 5 Squat Cleans, rest… etc.

9/3/2012; Monday

Labor Day WOD:
3 min amrap at each:
1. kb swings (53/35)
2. burpees
3. ring rows
4. parallette jumps
5. wall balls (20/14)
6. box jumps (24/20)
7. slam balls (30/20)
8. situps
9. pushups
[Score is total for all stations]

9/1/2012; Saturday 9am

 Partner WOD:
Partner #1:
400m run
25 squats
25 pushups
200m run, backwards
25 squats
25 pushups
while Partner #1 does that, Partner #2 does box jumps
then partners switch tasks (Partner #2 runs while Partner #1 does box jumps)
then do it again (2 rounds: each teammate runs twice and does box jumps twice)
[Score is total time + number of total box jumps as a team]