Monday 4.21.15

Posted on 20. Apr, 2015 by in WOD2

Jacksonville2:

As many rounds and reps as possible in 9 minutes of:

5 Push Presses (115/80)
10 Deadlifts (115/80)
25 Double Unders

1) Complete the following:

-Perform 5 Power Cleans every minute on the minute for 4 minutes
-Rest 1 minute
-Perform 3 Power Cleans every minute on the minute for 4 minutes
-Rest 1 minute
-Perform 1 Power Clean every 30 seconds for 4 minutes

“The fun of being alive is realizing that you have a talent and you can use it every day, so it grows stronger.”~Lou Centlivre

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Sunday 4.19.15

Posted on 18. Apr, 2015 by in WOD2

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Saturday 4.18.15

Posted on 17. Apr, 2015 by in WOD2

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2 rounds for time of:

800 M Run (MMS)
20 Power Snatches (115/80)

Rx’d + (135/95)

1) 3 rounds not for time of:

Max reps Handstand Push Ups
Max reps Strict Bar Dips
Rest as needed between sets

For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come.~1 Timothy 4:8

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Friday 4.17.15

Posted on 16. Apr, 2015 by in WOD2

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As many rounds and reps as possible in 12 minutes of:

5 Burpee Bar Muscle Ups
7 Hang Power Cleans (155/105)
9 Box Jumps (24/20)

1) Alternating with a partner complete max reps in 6 minutes of:

Plyo Push Ups

But the Lord said to Samuel, “Do not consider his appearance or his height, for I have rejected him. The Lord does not look at the things people look at. People look at the outward appearance, but the Lord looks at the heart.~ 1 Samuel 16:7

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Thursday 4.16.15

Posted on 15. Apr, 2015 by in WOD2

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21-15-9 reps for time of:

Deadlift (225/155)
Complete a 400 M Run after each set

Rx’d + (275/185)

1) Tabata 8 x 20 x 10

Bench Isometric Hollow Hold
Ab Mat Sit Ups

So don’t worry about tomorrow, for tomorrow will bring its own worries.  Today’s trouble is enough for today.~Matthew 6:34

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Wednesday 4.15.15

Posted on 14. Apr, 2015 by in WOD2

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5 rounds for time of:

60 Double Unders
30 Wall Balls (20/14)
15 KB Swings (53/35)

Rx’d + (70/53)

1) Back Squat (find 7 rep max)

Compare and add load to 4.1.15

“I learned the value of hard work by working hard.”~Margaret Fitzpatrick

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Tuesday 4.14.15

Posted on 13. Apr, 2015 by in WOD2

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Teams of 2 complete as many rounds and reps as possible alternating in 12 minutes of:

7 Chest to Bar Pull Ups
7 Push Ups
7 Push Jerks (135/95)

Partners will alternate movements to complete each round. Partner 1 performs 7 Chest to Bar Pull Ups…Partner 2 performs 7 Push Ups..Partners 1 performs 7 Push Jerks (1 round complete).

Rx’d + (165/110)

1) Close Grip Bench 5 x 3

2) 50 Banded Tricep Extensions

“Work harder than you want to and do more than is expected of you.”

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Monday 4.14.15

Posted on 13. Apr, 2015 by in WOD2

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As many rounds and reps as possible in 5 minutes of:

5 Power Cleans (135/95)
5 Burpees
Rest 1 minute

As many rounds and reps as possible in 4 minutes of:

3 Power Cleans (155/105)
5 Burpees
Rest 1 minute

As many rounds and reps as possible in 3 minutes of:

1 Power Clean (185/125)
5 Burpees

Rx’d + (185/125…205/140…225/155)

1) 6 rounds not for time of:

2 Cleans (must reset between each rep)
10 Strict Toes to Bar

 “Things are never so bad they can’t be made worse.”

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Sunday 4.12.15

Posted on 11. Apr, 2015 by in WOD2

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Rest Day

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Saturday 4.11.15

Posted on 10. Apr, 2015 by in WOD2

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As many rounds and reps as possible in 18 minutes of:

3 Stadium Runs
1 Stadium KB Farmer’s Carry

1) Every minute on the minute for 10 minutes:

Even minutes-“Goat 1″
Odd minutes-“Goat 2″

“If you really want to do something, you’ll find a way.  If you don’t, you’ll find an excuse.”

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