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H.I.R.T

 

Monday HOD 3/25/2013

7 rounds for time of:

9 one leg SB 5MB Coleman Push-ups
11 chest pull-ups
9 band jumps

Tuesday HOD 3/26/2013

4 rounds each timed

Obstacle curse
17 box jumps
17 kettlebell swings
7 sumodeadlift high-pulls
9 hand stand push-ups

Wednesday HOD 3/27/2013

5 rounds for time of:

MB daimond push-ups
ring dips
9 pistol squats
7 split squats
15 pull-ups
15 supine ring row

Thursday HOD 3/28/2013

Complete as many rounds […]

H.I.R.T

Tuesday HOD 3/19/2013

Complete as many rounds as you can in 17 mins.

11 thrusters
15 kettlebel swings
21 hanging L flutter kicks
4 cone shuttle

Wednesday HOD 3/20/2013

5 rounds for time of:

7 DB squat jumps
11 MB Shaolin push-ups
Band pull-pulls B, S, S, F
6 coleman pull-ups 2

Thursday HOD 3/21/2013

Max rounds in 23 min. of:

5 full clean squat
9 hand stand push-ups
25m push […]

H.I.R.T

Monday WOD 3/18/2013

5 rounds for time of:

9 L-pull-ups
11 ab push-ups
50m DB walking lunges

H.I.R.T

Friday WOD 3/15/2013

7 dead-lifts
cone and hurdle shuttle
9 plyo pull-ups
7 in and out MB plyo 

H.I.R.T

Thursday WOD 3/14/2013

9 sumodeadlift high-pulls
9 handstand push-ups
20m plate-pull
9 squat thrust to jump tucks
5 band pulls F, B, S, S

H.I.R.T

Tuesday WOD 3/12/2013

Max rounds in 25 min.

20m push-plate
5 clean and press
9 180  box jumps
9 hand stand push up
11 toe to bar
60 double unders

H.I.R.T

Monday WOD 3/11/2013

4 rounds for time of:

11 one leg plyo pistol squats
15 ring push-ups
13 one leg plate hip-up
11 eccentric pull-ups

H.I.R.T

Monday HOD 3/4/2013

5 rounds as fast as you can

11 one leg SB squats
6 coleman Pull-ups 2
20m lateral push-ups
50 double unders

Tuesday HOD 3/5/2013

max rounds in 25 min:

7 full snatches
15 burbees
9 handstand push-ups
8 180 box jumps
cone agilities

Wednesday HOD 3/6/2013

4 rounds as fast as you can

11 one leg DB box squats
11 one leg switch box rockets
11 dips
15 MB […]

H.I.R.T

Monday HOD 2/25/2013

4 rounds for time of:

11 weighted pull-ups
11 supine fly
11 DB pistal squats
11 frog jump tucks
11 weighted dips
6 Coleman plyo push-ups 2

Tuesday HOD 2/26/2013

21, 15, 9, 6

box jumps
Clean snd press
kettelbell swings
toe to bar
40m side shuffle

Wednesday HOD 2/27/2013

4 rounds as fast as you can of:

6 plyo switch knee push-ups
6 one leg MB box diamond push-ups
13 […]

H.I.R.T

Monday HOD 2/18/2013

4 rounds as fast as you can of:

9 plyo MB push-ups
7 dip squat lateral jumps
11 eccentric pull-ups
15 seated jump tucks

Tuesday HOD 2/19/2013

Max rounds in 25 min

7 Clean and press
50 double unders
11 hand stand push-ups
15 toe to bar
20m push-plate

Wednesday WOD 2/20/2013

4 rounds for time of:

13 L-pull-ups
11 Coleman one leg pistol squat 1
6 ring Coleman […]