Category Archives: Workout of the Day

WOD 141123

Loading the WODs from Beyond the Whiteboard
Loading Recent Gym Activity from Beyond the Whiteboard

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WOD 141121

Time to ring that PR Bell!!!
Strength
A) Snatch to max, no miss limit, rest as needed (20 minutes max)
B) CJ to max, no miss limit, rest as needed (20 minutes max)
WOD
8 AMRAP
10 Calorie Row
10 UB Overhead Squats 115/75, 95/65, 75/55
(Break the set and start over)
Post score to SugarWOD

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WOD 141120 – Open Gym

Open Gym, spend a little extra time on mobility today, will pay off tomorrow!
WOD – OPEN GYM

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WOD 141119

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents [...]

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WOD 141118

Strength:
A) Push Press: 4,4,2,2,1 ascend in weight to max, rest as needed
B) FS: Every 90 sec x 4 sets: 2 reps @ 85
WOD
20 AMRAP
25 Jumping jacks
20 Air Squats
15 Mountain Climbers
10 Jumping Squats
Post score to SugarWOD

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WOD 141117

Strength:
A) Power Clean x 1 + FS x 3: Start @ 50% of Clean Max and add 5% every 90 sec until failure on EITHER Power Clean or FS or Time.
B) Every 60 sec complete 3 DL @ 80% x 5 sets
Skill:
4 x 0:30 Handstand Holds
WOD
5 Rounds for Time
15 Front Rack Walking Lunges 95/65, 75/55, [...]

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WOD 141116

Sunday Funday!
Packers WOD
25 GHD Sit Ups
20 Overhead Squats 95/65
then 3 Rounds:
10 Push Jerks 115/75
10 Alternating jumping lunges
10 Cleans 115/75
10 Knees to Elbows
then:
20 GHD Sit Ups
25 Overhead Squats
Post time to SugarWOD

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