WOD

RVLVRWOD 170414

RVLVRWOD 170414 AMRAP 15 Min 10 Burpee to 4¨ Plate 10 K2E 10 Box Jumps (30/24) 15 DU´s [RVLVRCOMP] 3RNFT: 7 Strict CHTB Pullups 7 WallClimbs 7 MU´s Post your results on the Whiteboard.
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RVLVRWOD 160414

RVLVRWOD 160414 "Nancy" 5 rounds for time of: 400 meter run 15 Overhead squats (95 lbs) [RVLVRCOMP] "Naughty Nancy" 4 Rounds for time: RUN 600 mts 25 OHS (135/95lbs) Post your scores to the Whiteboard.
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RVLVRWOD 150415

RVLVRWOD 150415 Set clock to 17 minutes Load Barbell 95/65 EMOM 5 min 10 Power Clean Rest 1 Min EMOM 5 min 15 Push Press Rest 1 Min EMOM 5 min 20 Deadlift [RVLVRCOMP] 25 HSPU 100 DU 20 HSPU 80 DU 15 HSPU 60 DU 10 HSPU 40 DU 5 HSPU 20 DU Post your scores to the Whiteboard.
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RVLVRWOD 140414

RVLVRWOD 140414 EMOM 12 min 7 Front squat @185/115 Rest 3 min then AMRAP 7 min 10 SitUps 3 burpees 10 sit ups 6 burpees 10 sit ups 9 burpees ... Sequence continues for 7 minutes. Post your scores to the Whiteboard.
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RVLVRWOD 110414

RVLVRWOD 110414 EMOM 16 mins Even: 5 Hang Power Snatches (95/65) Odd: 10 Ring Dips then 3 Sets in Pairs: Max Weighted Pushups (45/25) Max Pushups* *Take weight off and immediately perform max pushups. Post your scores to the Whiteboard.
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RVLVRWOD 100414

RVLVRWOD 100414 "Michael" 3 rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-ups [RVLVRCOMP] 2k Meter Row Post your scores to the Whiteboard.
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RVLVRWOD 090414

RVLVRWOD 090414 3 RFT: 10 Hang Power Cleans 135/95* 15 Toes to Bar * *(Try to go Unbroken) rest 2 min 3 RFT: 10 CTB Pullups (No Kipping) 10 Box Jumps (30/24) [RVLVRCOMP] Work on your: -Deepest Deficit HSPU -Heaviest PullUp -Heaviest Dip Post your scores to the Whiteboard.
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RVLVRWOD 080414

RVLVRWOD 080414 3 RFT: 50 Wall Balls (20/14) 40 KB Swings (1.5/1) 30 HRPU then Tabata: Hollow Rock [RVLVRCOMP] 3RNFT: 8 R-MU´s 8 B-MU´s 8 Weighted TTB (8-14) Post your scores to the Whiteboard.
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RVLVRWOD 070414

RVLVRWOD 070414 6 RFT: 18-15-12-9-6-3 Back squat (135/95) 40 DU´s [RVLVRCOMP] 3 RNFT: 90 Sec Nose to Wall 30 Sec L-Sit 90 Sec Plank Post your scores to the Whiteboard.
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