090714

Tuesday

WOD:
For time:
body weight x 1 = total push ups
body weight x 20= total weight moved performing thrusters

the reps and rounds can be determined and or broken as necessary

example 160#

push ups, 160 total
thruster, 3200#

3 rounds of:
push ups, 54
thruster 115#, 9

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090710

Friday

WOD:

Run, 400 M
Burpee, 30
Clean & Jerk 65#/95# , 10 reps
Burpee, 20
Clean & Jerk, 20 reps
Burpee,10
Clean & Jerk, 30 reps
Run, 400 M

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090709

Thursday

WOD:

Death by...

1 rep on first min.
2 reps on second min.
3 reps on third min.

continue until the reps can no longer be completed within a min. of one of the following

pullup (kip,dead hang, or 10#+ weighted dead hang)
or
KB swing
or
thruster 45# / 65#

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