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WOD 01 06 14

A1. Back Squat: (5 @ 59%, 5@ 68%, ME@ 77%).  Add 10lbs to previous 1RM and then calculate percentages.

A2. Strict Pullups: Max total reps across 10 sets.  Perform 2-8 reps per set.

B. AMRAP 2 min

7 Slamballs (30/20)
7 situps

Rest 2 min

C. AMRAP 4 min

7 Slamballs
7 Situps
7 KB Swings (53/35)

Rest 4 min

D. AMRAP 6 min

7 Slamballs
7 Situps
7 KB Swings
7 Squats

Comments: If you were forced to hear one song on “repeat” while working out, what would it be?

Post times, loads, and comments.

Nina KBS

 
01 06 14
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19 thoughts on “01 06 14

  • 01 06 2014 at 9:43 am
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    It changes all the time. Here’s the top 3 for now:

    1. Anything Beyonce (a la Baby Boy). None of the slow stuff.
    2. Work It, Missy Elliott (what’s your favorite nipple plan yet??)
    3. Thrift Shop, Macklemore

  • 01 06 2014 at 11:38 am
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    Summer of ’69. Bryan Adams.

  • 01 06 2014 at 1:46 pm
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    All Ke$ha all the time…only the fast stuff or Bass Down Low. Cataracs and Dev

    • 01 06 2014 at 3:40 pm
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      im with Kris on the Ke$ha bus

      • 01 06 2014 at 3:41 pm
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        that was me above 🙂

    • 01 06 2014 at 7:17 pm
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      when ke$ha tours Europe does she become K€sha?

      • 01 06 2014 at 8:19 pm
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        This should not have made me laugh as much as it did.

        • 01 07 2014 at 10:08 am
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          That was funny (in Dorian voice)

  • 01 06 2014 at 2:21 pm
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    Fight for your right. Beastie boys.

  • 01 06 2014 at 2:35 pm
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    1. Macklemore – Thrift Shop

    2. Prodigy – Omen

    3. Calvin Harris – Sweet Nothing

  • 01 06 2014 at 3:43 pm
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    1. Flux Pavilion — Cracks
    2. Macklemore — Can’t Hold Us
    3. Dropkick Murphys — I’m Shipping Up To Boston

    • 01 06 2014 at 3:56 pm
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      Yes! Love the flux!

      • 01 06 2014 at 3:57 pm
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        That was me

  • 01 06 2014 at 4:09 pm
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    WHAT DOES THE FOX SAY? or Mary Poppins “let’s go fly a kit” 🙂

    • 01 06 2014 at 6:06 pm
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      so glad i’ve never let you choose playlists Nina…yikes

  • 01 06 2014 at 8:13 pm
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    Sex and Candy – Marcy Playground….easy.

  • 01 06 2014 at 8:30 pm
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    I think it depends on if it’s RFT or AMRAP. RFT something like these would really encourage everyone to get done fast so they can run out screaming:

    1) The Song That Never Ends

    2) Small World!! In every… language…

    • 01 06 2014 at 9:19 pm
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      Small world…nightmares at Disney

  • 01 07 2014 at 9:31 am
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    WOD:
    A. 16×145
    B. 10 sets of 2 pullups
    C. 3+1, 5+8, 6+ something…these are approximate I can’t remember exactly the partial rounds…i may even be wrong on the rounds as well but close enough 🙂

Comments are closed.