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CrossFit Honor | Workout of the Day


WOD WEDNESDAY APRIL 16

Jim Rutan - Wednesday, April 16, 2014
SKILL
DOUBLE UNDERS

WOD
DEATH BY PULL UPS
REST 1 MINUTE, THEN
3 RFT
20 THRUSTERS (75/55)
30 T2B
40 DU
50 AMSU

WOD TUESDAY APRIL 15

Jim Rutan - Tuesday, April 15, 2014
STRENGTH
BENCH PRESS
5-5-5-5

WOD
19 MIN AMRAP
5 CLAPPING PUSH UPS
10 OH PLATE LUNGES (40/25)
15 MOUNTAIN CLIMBERS

WOD MONDAY APRIL 14

Jim Rutan - Monday, April 14, 2014
WOD

"KELLY"

WOD THURSDAY APRIL 10

Jim Rutan - Wednesday, April 09, 2014
STRENGTH
GOOD MORNINGS
5-5-5-5

WOD
10-8-6-4-2-4-6-8-10
DSWB
BOX JUMPS
HR PUSH UPS

WOD WEDNESDAY APRIL 9

Jim Rutan - Tuesday, April 08, 2014
STRENGTH
FRONT SQUATS
5-5-5-5

WOD
20 MINUTE AMRAP
5 OHS (135/95)
10 WEIGHTED BAR STEP UPS (KB'S or DB's)
15 AB MAT

WOD TUESDAY APRIL 8

Jim Rutan - Monday, April 07, 2014
SKILL
BAR MUSCLE UPS

WOD
5 RFT
4 BAR MU
8 HANG CLEANS 155/105
20 DU

WOD MONDAY APRIL 7

Jim Rutan - Monday, April 07, 2014
STRENGTH 
PUSH PRESS
5-5-5-5 (65% - 75%)

WOD
14 MIN E2MOM 
2 WALL WALKS
8 MBC
10 KB SNATCHES (70/53)

WOD FRIDAY APRIL 4

Jim Rutan - Friday, April 04, 2014
SKILL 
DOUBLE UNDERS

WOD 
20 MIN AMRAP
5 POWER SNATCHES (135# / 95#)
10 T2B
15 WB (30# 10 FT / 20#  9 FT)
30 DU

WOD THURSDAY APRIL 3

Jim Rutan - Thursday, April 03, 2014
HERO WOD
MIKE "DORK" KENNEDY
FALLEN FIREFIGHTER FROM BOSTON

WOD
33 BACK SQUATS (225 / 155)
15 BURPEES
33 DEADLIFTS (225 / 155)
15 BURPEES
33 KBS
15 BURPEES

WOD WEDNESDAY APRIL 2

Jim Rutan - Tuesday, April 01, 2014
STRENGTH
CLEAN & JERK
5-3-1-1-1

WOD
6 RFT
3 C & J (185/135)
6 PISTOLS
9 BOX JUMPS (30/24)


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