Thursday 5/17/12 WODs (Alexandria)
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Capital Main WOD (Alexandria):
A) 8 x 6 Front squats @ 65 – 75 % of 1 RPM
B) 21 – 15 – 9
Power cleans @ 135/95
Pushups
Post results to comments.
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CF Kids WOD:
1 RM of Deadlift
2-2-1-1-1
Wednesday 5/16/12 WOD (Alexandria)
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Capital Main WOD (Alexandria):
‘Hammer Time’
3 Rounds for time of:
20 Sledge Hammer swings ( 10 each arm , alt with each swing )
16 Cleans, alt arms with each clean DB/KB
100m Run with DB/KB
100m Run with DB/KB over head
20 snatches ( 10 each arm, alt with each swing ) with DB / KB
16 Squats with DB/KB
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Tuesday 5/15/12 WODs (Alexandria)
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Capital Main WOD (Alexandria):
Narcotics Detective and Special Assignment Unit Operator Carlos Ledesma, 34, of the Chandler Police Department, Chandler, Arizona, was shot and killed by drug dealers on July 28, 2010, during an undercover operation in Phoenix, Arizona. He is survived by his wife Sherry and sons Luciano and Elijo.
“Ledesma“
Complete as many rounds as possible in 20 minutes of:
5 Parallette handstand push-ups
10 Toes through rings
20/14# Medicine ball cleans, 15 reps
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CF Kids WOD:
“The Little Chief”
5 minutes AMRAP of:
3 Power cleans (weight varies by athlete)
6 Push-ups
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Monday 5/14/12 WODs (Alexandria)
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Capital Main WOD (Alexandria):
A) AMRAP in 1 min of Air squats
2 Min rest
AMRAP in 1 min of Pushups
B) 6 Rounds for time of:
12 Jumping Lunges ( 6 each leg )
3 Thrusters at 165/105#
12 Anchored situps
6 Deadlifts at 165/105#
12 Pullups
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Saturday 5/12/12 WODs
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Loudoun Main WOD:
Teams of 4
400 Double unders
300 Double squat wall balls
200 Hand release push ups
100 pull ups or ring pull ups
Finish out by running 1 mile (everyone from your team MUST be together at the finish line)
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CF Kids WOD:
7 Rounds
Run 100 M
7 Thrusters, weight varies
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Friday 5/11/12 WOD (Alexandria)
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Capital Main WOD (Alexandria):
A) Weighted Ring dips 4 x 4 super-set with 1-arm KB/DB 4 x 4 (that’s two each arm) snatch 1 min rest between rounds.
B) 5 Rounds for time of:
Cash in and out 200m Row or 400m Run
10 plate burpees at 45/25#
14 Push Press with plate at 45/25#
18 Lateral jumps over plate (plate being up right not laying on the ground. If it falls, must pick it up and do 5 Pushups before you can continue the jumps)
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Thursday 5/10/12 WODs (Alexandria)
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Capital Main WOD (Alexandria):
TABATA of:
Double unders
1 min rest
Ball slams 20/14
1 min rest
Pushups & Jumping lunges (this TABATA being an alternating one)
Post results to comments.
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CF Kids WOD:
Annie:
50-40-30-20-10
Double unders – Jump rope
Situps
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Wednesday 5/9/12 WOD (Alexandria)
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Capital Main WOD (Alexandria):
A) Split Jerk (Alternating Legs) practice with 5 second hold at bottom
6 x 8, 45 second rest between sets.
B) Up and back down for time 1 – 2- 3 – 4 – 5 – 6 – 7 – 8 (Must complete 8 rep round twice, meaning going through the sequence two times NOT once through for 16 reps) of:
Double under(s) [for those who have double unders down -Instead attempt as many rounds with triple unders as possible before reverting to double unders.]
Hang clean @ 115/75#
Ring dips
Sumo Deadlift @ 115/75#
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Tuesday 5/8/12 WODs (Alexandria)
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Capital Main WOD (Alexandria):
A) 1 RPM Clean
B) 17 Min AMRAP of:
12 KB swings @ 55/35#
6 ABMAT situps with 20/14# ball
12 Wall Balls @ 20/14#
Post results to comments.
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CF Kids WOD:
25 Box jumps
200M
25 Box Jumps
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Monday 5/7/12 WODs (Alexandria)
Great job this weekend at the Regionals – way to represent Capital! Time to start training for next year!
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Capital Main WOD (Alexandria):
A) Weighted Walking Lunges 6 x 6 (3 each leg); super-set with 6 x 15 Pushups.
1 Min rest between sets.
B) 21 – 15 – 9
Snatch @ 95/65#
Burpee Pullups
Post results to comments.