WOD Tuesday 6/5/12

A) MAX Deadlift

B) Max Rep Deadlift (405#/ 265#)

C) AMRAP 20 minutes of:
          400m Run
          10 Muscle Ups
          50 Double Unders


*For any questions on scaling options, please feel free to leave a question in Comments and we will get back to you as soon as possible.


WOD A Demo with David Charbonneau (547.5# - One of the 2.5# fell off)


WOD B Demo with David Charbonneau




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Daily Dose of Awesomeness

WOD Monday 6/4/12

A) Max Height Box Jump

B) Back Squat - Heavy Double

C) 3 rounds of:
         Max Rep Back Squat (90% of Double)
         Max Rep Box Jump in 1 minute (30"/ 24")
         Rest 90 seconds

D) 21-15-9 of:
         GHD Sit up
         Back Extension


*For any questions on scaling options, please feel free to leave a question in Comments and we will get back to you as soon as possible.


WOD A DEMO w Ron Yellin (50")


WOD C DEMO w David Charbonneau (365#) - Prepare for the hilarious bail




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WOD Sunday 6/3/12

A) 3 Position Snatch (Floor --> Mid Hang --> High Hang)

B) 30 Muscle ups


*For any questions on scaling options, please feel free to leave a question in Comments and we will get back to you as soon as possible.


WOD A DEMO




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Daily Dose of Awesomeness

Daily Dose of Awesomeness

WOD Friday 6/1/12

A) Power Clean - Heavy Single

B) Front Squat - Heavy Triple

C) For 20 minutes:
          On the odd minutes perform 3 Power Cleans (225#/ 135#)
          On the even minutes perform 2 Rope Climbs


*For any questions on scaling options, please feel free to leave a question in Comments and we will get back to you as soon as possible.



WOD C Demo w Ron Yellin, David Charbonneau, and Christina Gloger (1 round of each)





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