Monthly Archives: November 2011

WOD 113011

Isabel – 30 Snatches@30KG 7:38 Weighted Pull Ups 3-3-3-3-3 8-12-12-13.25-14.5

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WOD 112911

15 Min AMRAP 7 Back Squats@45KG 7 HSPU 15 Double Unders 6R+3

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WOD 112511

7 Rounds For Time12 Pull Ups12 Burpees16:33 Back Squats 5-5-552.5-52.5-55

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WOD 112811

7 Rounds For Time 3 Clean & Jerks@45KG 9 Pull Ups 9 Dips 22:46

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WOD 112411

Death By Box Jumps 24″ 1st Min 2 Jumps, 2nd Min 4 Jumps etc.. 9Min+19

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WOD 112311

50 HSPU 50 Double Unders 50 Ring Dips 50 Double Unders 50 Push Ups 50 Double Unders 28:05 Power Clean 3-3-3-3-3 40-45-45-50-50

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WOD 112211

400M Walking Lunges 14:37 Push Jerk 3-3-3-3-3 30-35-40-45-50

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WOD 112111

Angie 100 Pull Ups 100 Push Ups 100 Sit Ups 100 Squats 31:55

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WOD 112011

10KM Run@Penang Marathon 59Min

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WOD 111711

8Min AMRAP3 Deadlifts@70KG5 Box Jumps 30″ 8R Rest 2 Min 2Min AMRAP Pull Ups33

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