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TECH-FIT

3/16/2013

0 Comments

 
T.O.D.
"Suicide Saturday"
For Time Teams of 2
50 Pull-ups
200m
Run
75 Barbell Lunges 135/95
200m Run
100 Box Jumps 20″ (sets of
10)
200m Run
125 PushUps
200m Run
150 Mountain Climbers
200m
Run
300 Double Unders
200m Run
1 athlete working at a time
0 Comments

TECH-FIT

3/15/2013

0 Comments

 
Warm up:

20x Turkish Get-up (25#40#)
*10 each side*

T.O.D.

"F@#$ This"

AMAP in 17min

40x Burpees

30x Snatches (45#75#)

30x Burpees

30x Snatches (55#95#)

20x Burpees

30x Snatches (75#115#)

10x Burpees

AMAP Snatches (85#135#)
0 Comments

TECH-FIT

3/14/2013

0 Comments

 
T.O.D.

**BLACKJACK**

5 rounds

7x Hang squat clean (85/15lbs)

7x Overhead squats (85/135lbs)

7x clapping push-ups
0 Comments

FIT-FIT

3/11/2013

1 Comment

 
T.O.D.

"Tunnel Vision"

Max rounds in 10 minutes

5x Front squat (155#/135#)

10x KB Sumo high-pull (72#/53#)
 
15x Burpees

Run 200m
1 Comment

TECH-FIT

3/8/2013

3 Comments

 
Picture
T.O.D.

"Run Forest Run"

A.M.R.A.P. in 30 minutes

100 meter Run

10x Burpees

100 meter Run

10x Push-ups

100 meter Run

10x Air squats

100 meter Run

10x Sit-ups
3 Comments

TECH-FIT

3/7/2013

2 Comments

 
Picture
T.O.D.

5 rounds

10x Overhead lunges (65#85#)

100 m. Run
 
8x Sumo 

deadlift high pull (30#50#)

50 Sit-ups
 
6x Back squats (135#225#)

100 m. Run
2 Comments

TECH-FIT

3/6/2013

0 Comments

 
T.O.D.
"Fran"
3 rounds
21-15-9x reps
Thruster (75#95#)
Pull-ups
0 Comments

TECH-FIT

3/5/2013

1 Comment

 
Picture
Picture
T.O.D.

Linda


10 rounds

10-9-8-7-6-5-4-3-2-1x reps

Deadlift (1 1/2 bw)

 Bench Press (bw)

 Clean (3/4 bw)
1 Comment

TECH-FIT

3/4/2013

2 Comments

 
T.O.D.
Two rounds for time:
50 Pull-ups
75 Sit-ups
50 Overhead squats (45/75lbs)
75 Double-under




NOTE: Sub for OHS is Front
Squat. Sub for DU is 3-1 singles or 1-1
“best attempt”
2 Comments

TECH-FIT

3/1/2013

1 Comment

 
T.O.D.
Max rounds in 20 minutes
7x Back squat (185#)
DB overhead walking lunge,10 steps (45# 35# right hand)
7x Burpees
DB overhead walking lunge, 10 steps (45# 35# left hand)
1 Comment
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