WODs
 | Mon, Jun 23 2014 |  |
| Warmup - 140623 | RUN, RingDips, BoxJumps 20-15-10-5 | SKILL Work - JumpRope | Other Results |
Warmup - 140623
(No Results Tracked)
3 - 30 second ThirdWorld Squats
10 PassThroughs with PVC
15 Lunges
20 Sampson Lunges (Lunge with OverHead PVC)
20 GHD SITUPS (pop the knees/engage flexors)
20 GHD Back Extensions
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RUN, RingDips, BoxJumps 20-15-10-5
(Time)
400M RUN
20 RingDips
20 BoxJumps 30/24
400M RUN
15 RingDips
15 BoxJumps 30/24
400M RUN
10 RingDips
10 BoxJumps 30/24
400M RUN
5 RingDips
5 BoxJumps 30/24
400M RUN
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SKILL Work - JumpRope
(Reps)
In 10 minutes; Perform Double-Under or Triple-Under Skill work to improve efficiency (no singles only work allowed, except for OnRamp Athletes)
**Once you achieve 100 consecutive DUs, begin work on triple-under skill
Record Max consecutive DUs or
TUs performed today
Planned: Tue,Jan17,2017 Tue,Sep6,2016 Thu,Aug27,2015 Fri,Apr3,2015 Mon,Jan26,2015 Mon,Dec22,2014 Tue,Oct28,2014 Tue,Sep30,2014 Tue,Jul8,2014 Mon,Jun23,2014
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| Duane | Run (for distance) | 15k trail run Rx | Allatoona Creek Turtle Back series, Rusty Bucket to Mason Bridge and back |
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