ROD 062713
ROD Thursday, 27Jun13 Kentucky Fried Thursday 6:30 & 7:30 pm This is a 40 second work / 20 second recovery for 4 rounds with a minute rest between. KB Racked Squat (change sides at each round)...
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ROD Tuesday, 09Jul13 Riptide 6:30 & 8:30 pm Perform the following movements for 4 rounds for time: 20 KB swings 15 DB Thrusters 20 KB swings 10 Push-ups 20 KB swings 5 Split Jumps (r+l=1 rep)...
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ROD Thursday, 11Jul13 Thursday Trauma 6:30 & 7:30 pm 30 seconds work /20 seconds recovery for 6 rounds rest 1 minute every 2 rounds DB Hang Squat Cleans – go heavy Umpas – dumbbells in...
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Tuesday, 23July13 6:30pm – Muscle Endurance Throw-Swing-Jump-Clean 4 Rounds for time of: 15 Wallball 15 KB swing 15 Box jump 15 Power cleans ****************************** 7:30pm – Kinetic Boxing...
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ROD Thursday, 01Aug13 Forgiven – 6:30 & 7:30 pm This is a 35 second work / 20 second recovery for 6 rounds w/ 1 minute rest in between each round Barbell Thrusters (women 50# / Men 75#) Box...
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ROD Thursday, 29August13 6:30 & 7:30 pm Chris’s Crazy Eights (orginally posted on 062210) 8 reps of each, 8 rounds, for time… or 22 mins KB SDHP (16>) Pushups Air Squats Diamond Situps...
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Tuesday, 21Oct13 6:30pm _______________________________________________ 9:30am, 7:30 & 8:30pm For 30 sec work / 20 sec rest / 4 rounds non-stop KB (single arm) Thrusters...
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Tuesday, 29Oct13 6:30pm __________________________________________ 9:30am, 7:30pm & 8:30pm Every participant will be expected to perform the suggested lb’s and sprint. COME PREPARED! For time...
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Tuesday, 05Nov13 6:30pm Come ready to have fun and sweat puddles! ____________________________________________________ 9:30am, 7:30pm & 8:30pm “Fight Gone Really Bad!”...
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Thursday, 14Nov13 6:30 pm _______________________________________________ 9:30am, 7:30pm & 8:30pm Ooh Mama!!! Five rounds for time of: 7 DB Hang Squat Clean 14 Half...
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ROD Thursday, 01Oct15 At 7:00 pm ___________________________________ Do It !! This is a 30 second work / 20 second rest for 6 rounds 1 minute rest every two rounds. Sandbag Squats Barbell Overhead...
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ROD Thursday, 08Oct15 Snappy 15/15 seconds for 20 minutes ~ No rest Push-Ups DB Renagade Rows Tuck Jumps (land softly) DB Hang Squat Clean ___________________________________ 7 pm
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ROD Thursday, 08Oct15 Snappy 15/15 seconds for 20 minutes ~ No rest Push-Ups DB Renagade Rows Tuck Jumps (land softly) DB Hang Squat Clean ___________________________________ 7 pm
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ROD Thursday, 08Oct15 Snappy 15/15 seconds for 20 minutes ~ No rest Push-Ups DB Renagade Rows Tuck Jumps (land softly) DB Hang Squat Clean ___________________________________ 7 pm
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