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WOD 6-25-2015

20 minute Elliptical warm up


5x Ball Slams – 30lbs
30x Flutter Kicks
5x Ball Slams – 30lbs
10x Sit Ups
5x Ball Slams – 30lbs
30x Russian Twists – 16lbs Ball
5x Ball Slmas – 30lbs
30 second Plank Hold

Repeat above 3 times


1 minute Heavy Rope Exercise
–15 second – Double Arm Slams
–15 second – Double Outside Circles
–15 second – Single Arm Slams
–15 second – Double Inside Circles

1 Lap Farmers Carry – 45lbs dumbell each hand

Repeat above 3 times


40 Wall Balls – 12 pound ball

 

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WOD 6-18-2015

20 minute Elliptical warm up


5x Ball Slams – 35lbs
30x Flutter Kicks
5x Ball Slams – 35lbs
10x Sit Ups
5x Ball Slams – 35lbs
30x Russian Twists – 16lbs Ball
5x Ball Slmas – 35lbs
30 second Plank Hold

Repeat above 3 times


1 minute Heavy Rope Exercise
–15 second – Double Arm Slams
–15 second – Double Outside Circles
–15 second – Single Arm Slams
–15 second – Double Inside Circles

1 Lap Farmers Carry – 45lbs dumbell each hand

Repeat above 2 times

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WOD 6-11-2015

20 minute Elliptical warm up


5x Ball Slams – 20lbs
30x Flutter Kicks
5x Ball Slams – 20lbs
15x Sit Ups
5x Ball Slams – 20lbs
30x Russian Twists – 16lbs Ball
5x Ball Slmas – 20lbs
30 second Plank Hold

Repeat above 3 times


1 minute Heavy Rope Exercise
–15 second – Double Arm Slams
–15 second – Double Outside Circles
–15 second – Single Arm Slams
–15 second – Double Inside Circles

1 Lap Farmers Carry – 35lbs dumbell each hand

Repeat above 3 times