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Friday, April 5, 2013

WOD 040513

Row 2 km

Then:

3 Weighted pull ups:
12 kg, 16 kg, 20 kg, 24 kg, 28 kg, 32 kg, 34 kg, 36 kg, 38 kg, 40 kg (2)

Posted by Shawn Teng at 4:53 AM

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Labels: rows, weighted pull ups

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WOD 011712

5 Rounds of: 12 wall balls @ 10kgs 12 toes-to-bar 15:23
WOD 102012

Mega Annie: 50, 40, 30, 20, 10 double unders and knees-to-elbow Then 10, 20, 30, 40, 50 double unders and sit ups Time: 48:32
WOD 010312

5 rounds for time of: 400m run 21 kb swings @ 24kgs 12 handstand pushups 36:52
WOD 120612

For time: 25 pull ups 50 push ups 50 toes to bar 50 box jumps @ 30" 50 kb swings @ 24 kgs 25 pull ups Time: 24:35
WOD 100112

20 Rounds for time of: 5 Pull Ups 10 Push Ups 15 Squats Time: 34:31
WOD 111612

Press @ 30kgs 10 rounds of 5 reps Then Floor wipers @ 30kgs 5 rounds of 6 reps
WOD 013013

10 rounds of: 10 pull ups 10 push ups 10 sit ups 10 squats 27:46
WOD 121412

10 rounds of : 10 back squats @ 60 kgs 90 seconds rest Then ; 10 rounds of : 10 floor wipers @ 40 kgs
WOD 010612

5 rounds for time of: 400m run 30 squats Time: 20:37
WOD 121311

For time of: 50 Handstand Push Ups 400m Run 50 Ring Dips 400m Run 50 Push Ups 400m Run Time: 22:42

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WOD 011712

5 Rounds of: 12 wall balls @ 10kgs 12 toes-to-bar 15:23
WOD 102012

Mega Annie: 50, 40, 30, 20, 10 double unders and knees-to-elbow Then 10, 20, 30, 40, 50 double unders and sit ups Time: 48:32
WOD 010312

5 rounds for time of: 400m run 21 kb swings @ 24kgs 12 handstand pushups 36:52
WOD 120612

For time: 25 pull ups 50 push ups 50 toes to bar 50 box jumps @ 30" 50 kb swings @ 24 kgs 25 pull ups Time: 24:35
WOD 100112

20 Rounds for time of: 5 Pull Ups 10 Push Ups 15 Squats Time: 34:31
WOD 111612

Press @ 30kgs 10 rounds of 5 reps Then Floor wipers @ 30kgs 5 rounds of 6 reps
WOD 013013

10 rounds of: 10 pull ups 10 push ups 10 sit ups 10 squats 27:46
WOD 121412

10 rounds of : 10 back squats @ 60 kgs 90 seconds rest Then ; 10 rounds of : 10 floor wipers @ 40 kgs
WOD 010612

5 rounds for time of: 400m run 30 squats Time: 20:37
WOD 121311

For time of: 50 Handstand Push Ups 400m Run 50 Ring Dips 400m Run 50 Push Ups 400m Run Time: 22:42

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