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2016 December'S ARCHIVE

  • Wednesday 12/14

    By KB Vines | In WODS | on December 14, 2016

    U.S. Army Captain David J. Thompson, 39, of Hooker, Oklahoma, commander of Operational Detachment Alpha 3334, Company C, 3rd Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, was killed on January 29, 2010, while supporting combat operations in the Wardak Province of Afghanistan. Thompson is survived by his wife, Emily, their […]

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  • Tuesday 12/13

    By KB Vines | In WODS | on December 13, 2016

    12/13 7 rounds: Every 3:00 complete 400m run+14 chest to bar pull-ups 

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  • 12/12 Monday 

    By KB Vines | In WODS | on December 12, 2016

    A) 12 minutes to find a 1rm power clean and push jerk B) For time:     100 burpees  At the top of every minute perform “death by thrusters” minute 1= 1 thruster. Minute 2=2 thrusters… continue until you reach 100 burpees. 115/75 rx. 95/65 sc. 75/35bg

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  • 12/07 Wednesday 

    By KB Vines | In WODS | on December 7, 2016

    “Nukes” RX version  8 minutes to complete: 1-mile run Max reps deadlift 315/205 rx.   Then, 10 minutes to complete: 1-mile run Max reps power clean 225/135 rx   Then, 12 minute to complete: 1-mile run Max reps overhead squat 135/95 rx.   Do not rest between rounds.  Or Scaled 8 minutes to complete: 1,000m […]

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  • 12/05 Monday 

    By KB Vines | In WODS | on December 5, 2016

    A) 4×3 pause front squats @70% of your 1rm front squat. (3 second pause in bottom) B) 5 RFT:     9 hang squat cleans      7 hang squat snatches     5 ring muscle ups or 10 chest to bar pull-ups

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  • 12/02 Friday 

    By KB Vines | In WODS | on December 2, 2016

    5 Rounds: Run 400m 1 Round of “DT” 12 deadlifts 9 hang power cleans 6 push jerks  Weight goes up each round Rx 155/105, 175/115, 195/125, 215/135, 235/155 Sc: 115/75, 135/95, 155/105, 175/115 195/125 Bg: 75/45, 85/55, 95/65, 115/75 125/85

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  • 12/01/16 Thursday 

    By KB Vines | In WODS | on December 1, 2016

    For time:Teams of 2 One works, one rests.  1000m Row 100 sit-ups  200m Sand bag run  100 Power snatches 75/55 rx. 55/35 sc. 35/15 bg 1000m Row 100 Calorie bike  200m Sand bag run 100 Air Squats 1000m Row 45 minute cutoff 

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