October 21/15: Sneaky EMOM

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Strength:

5 @ 60%, 5 @ 65%, 5 @ 70% for floor press

WOD:

EMOM for 10 minutes of

5 pull-ups

10 hand release push ups

20 double unders

Cool Down:

10 x 50m sprints

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August 25/15: Who loves squat cleans, deficit push-ups and box jumps?

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Skill:

6 minutes, every minute on the minute of 25 double under (or double under practice).

WOD:

10 minute AMRAP

5 squat cleans (135/95)

10 deficit push-ups

15 box jumps

then for time

100 sit-ups

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July 14/15: Death by EMOM

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This WOD looks ok but then it will sneak up on you…and quickly!!

WOD:

EMOM for 5 minutes

12 box jumps

with the remaining time, do Max Pull-Ups!

rest a minute then

EMOM for 5 minutes

8x 10m sprints

with the remaining time, do Max Mountain Climbers!

rest a minute, then

EMOM for 5 minutes

10 kettlebell swings

with the remaining time, do Max Burpees!

TexasFC FB Page n Blog-48

Wednesday July 1/15: Canada’s Revenge

Canuck

Just kidding! But really, Happy Canada Day!! Now grab a kettlebell!

WOD:

Every Minute on the Minute forĀ 24 minutes

minute 1: 15/10 calorie row

minute 2: 12 kettlebell swings (53/35)

minute 3: 1 rope climb

minute 4: 5 deadlifts @ 85% of your 1 rep max

Repeat for 24 minutes!!

 

Canuck