WOD 2015-03-20

Strength: Double Tabata (T2B/Tuck Jumps); Workout: "Fran" (21-15-9: Thrusters, Pull-ups)

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Ashley Birt

11 Rounds for Time: 29 m Shuttle Run 10 Burpees 10 Butterfly Sit-ups 10 Thrusters (m: 20 kg, f: 15 kg) Time Cap: 25 Minutes Released 2011/10/29

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WOD 2015-03-15

Hero-Workout: "Kalsu" (EMOM: Burpees, Thrusters)

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WOD 2015-03-12

Strength: Ring Dips; Workout: "Fractured Fran" (5 RFT: Thrusters, Pull-ups)

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Fractured Fran

5 Rounds for Time: 9 Thrusters (m: 95 lbs, f: 65 lbs) 9 Pull-ups Released: 2005/02/24

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Dating Sage

5 Rounds for Time: 10 Snatches (m: 95 lbs, f: 65 lbs) 15 Pull-ups 20 Thrusters (m: 75 lbs, f: 50 lbs) Released 2005/05/02

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Quarter Gone Bad

5 Rounds for Total Reps of: 15 seconds Thrusters (m: 135 lbs, f: 90 lbs) 45 seconds Rest 15 seconds Weighted Pull-ups (m: 50 lbs, f: 35 lbs) 45 seconds Rest 15 seconds Burpees 45 seconds Rest There is a variant Quarter Gone Bad 2.0 with Weighted Pull-ups replaced by Slam Balls (m: 50 lbs, f: 35 […]

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Kalsu

For Time: Every Minute on the Minute: 5 Burpees Thrusters (m: 135 lbs, f: 85 lbs) Goal is to hit 100 total thrusters for time. About Kalsu: Robert James Kalsu (April 13, 1945 – July 21, 1970) was selected as an Oklahoma Sooner All-American Tackle in 1967. As an eighth-round draft pick of the Buffalo […]

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Wood

5 Rounds for Time (Scorecard download): 400 m Run 10 Burpee Box Jumps 10 Sumo Deadlift High-pulls (m: 95 lbs, f: 65 lbs) 10 Thrusters (m: 95 lbs, f: 65 lbs) 1 Minute Rest About Wood: Australian Army Sergeant Brett Wood MG, 32, of Ferntree Gully, VIC, assigned to the 2nd Commando Regiment, based in Sydney, […]

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