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WOD 012515: Interval Madness!


CROSSFIT  WOD 3 Rounds For Total Reps at Each Station: 90 Seconds at each station 30 seconds of Rest between Stations Deadlift (185/135#) Bench Press (135/95#) Box Jumps Overs (24/20”) Squat Cleans (135/95#)     BARBELL A. “one and a half” snatches 6 sets of two B. Box jumps 5×3 C. clean DL 3×5 =

CROSSFIT 

WOD

3 Rounds For Total Reps at Each Station:
90 Seconds at each station
30 seconds of Rest between Stations

Deadlift (185/135#)
Bench Press (135/95#)
Box Jumps Overs (24/20”)
Squat Cleans (135/95#)

 

 

BARBELL

A. “one and a half” snatches 6 sets of two
B. Box jumps 5×3
C. clean DL 3×5 = HEAVY set of 5, then (-5%) x 5, (-10%) x 5
D. “PLANK TAPS” 3×5(per side)

 

BOOTCAMP

WOD 1

5 RFT
5/5 KB CNJ
5/5 Renegade Rows
10/10 Russian Twists
10/10 Single Leg Backwards Lunges

WOD 2

1 Minute Wall Sit right into
6 Min AMRAP
5 Burpees
5 DB Push Press
20 Singles/Doubles
1 Minute Wall Sit

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