Author Archive for Aaron Broad
WOD – Apr 30
AMRAP in 15 min
20 kb swings
10 #95/65 push press
5 Burpees
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WOD – April 29
Front Squat 1.1.1.1.1.1
Rest 3 Min
For time:
21-15-9
Pull ups
Push ups
Box jumps
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WOD – April 28
For time:
250 m row
50 push ups
50 Pull ups
50 Push ups
250 m row
50 Squats
50 Sit ups
50 Squats
250 m row
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WOD – April 27
Deadlift 1.1.1.1.1.1
rest 3 – 5
10 rnds
50 m sprint
60 s. rest
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WOD – April 26
“Fran”Thruster 95 lb
Pull-ups21-15-9 reps, for time
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WOD – April 24
10 Sumo Deadlift High-Pull (SDHP) 95#/65#
20 Burpees
9 SDHP
19 Burpees
8 SDHP
18 Burpees
7 SDHP
17 Burpees
6 SDHP
16 Burpees
Cont. till …
10 Burpees
1 SDHP
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WOD – April 23
“Hammer Gone Bad”
3 Rnds for reps
Sledge Hammer strikes R – 1 min
Box jumps – 1 min
Sledge Hammer strikes L – 1 min
DB Hang Cleans #45 – 1 min
Rest 1 min
Record # of reps per rnd.
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WOD – April 22
iiiii
3.3.3.3.3.3 Press
Rest 3 – 5
4 Rnds for time
50 m suicide sprints with 10m intervals
*Start sprint to 10 m and back to start, sprint to 20 m then back to start, sprint to 30 m then back to start, sprint to 40 m then back to start, sprint to 50m then back to start. That equals [...]
Wod- April 20
3.3.3.3.3.3 Front Squat
Rest 3 – 5 then…
10 db cleans/push press Left arm
10 db cleans/ push press Right arm
8 db cleans/ push press L
8 db cleans/ push press R
6 db cleans/ push press L
6 db cleans/ push press R
4 db cleans/ push press L
4 db cleans/ push press R
2 db cleans/ push press L
2 db cleans/ push [...]
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