#Hero WOD#OTIS
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  • bujutsu
    12.03.2020 - 2 weeks ago
    Zen Shotokai: 38

    Self Defense: 1st, 2nd, 3rd set review then 4th set; Face Kick Breakdown & Drop Kick

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  • bujutsu
    12.03.2020 - 2 weeks ago
    Hero WOD 26

    “DORIE”
    AMRAP (with a Partner) in 20 minutes

    Buy In:150 meter Partner Carry (each)

  • Then, in time remaining:

    Partner A completes
    1 round of:
    15 American Kettlebell Swings (53/35 lb)
    10 Burpees
    5 Ground-to-Overheads (95/65 lb)

  • Partner B performs:
    Max Wall Ball Shots (20/14 lb)

    Partners rotate each round until team completes 150 Wall Balls

    Then, in time remaining:AMRAP of the 15/10/5 rep rounds above (one partner working at a time)
  • #Hero WOD#DORIE
    0
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  • bujutsu
    11.03.2020 - 2 weeks ago
    Fight Club 152

    Long warm up / workout

    Split class up with little kids and older students and had point sparring for 25:00

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  • bujutsu
    11.03.2020 - 2 weeks ago
    Hero WOD 25

    “FOO”
    AMRAP in 20 minutes
    7 Chest-to-Bar Pull-Ups
    77 Double-Unders
    2 Squat Clean Thrusters (170/125 lb)
    28 Sit-Ups


  • Buy-In:13 Bench Presses (170/125 lb)

    [3 rounds]

  • #Hero WOD#FOO
    0
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  • bujutsu
    10.03.2020 - 2 weeks ago
    Hero WOD 24

    “WARFIGHTERS”
    21-15-9
    Clean & Jerks @ 115#
    Bar Facing Burpees
    Box Jumps 26″
    [17:05]

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  • bujutsu
    10.03.2020 - 2 weeks ago
    Hero WOD 23

    “ZIMMERMAN”
    25:00 AMRAP
    11x Chest To Bar Pull-ups
    2x Deadlifts @ 315#
    10x Hand Stand Push Ups
    [5 Rounds]

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  • bujutsu
    07.03.2020 - 3 weeks ago
    Hero WOD 22

    “Rankel”
    20:00 AMRAP
    225 pound Deadlift, 6 reps
    7 Burpee pull-ups
    10 Kettlebell swings, 2 pood
    Run 200 meters
    [6 Rounds]

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  • bujutsu
    06.03.2020 - 3 weeks ago
    Workhorse: Training

    3x Rounds (5:00 CAP)
    20x Air Squats
    10x Push-ups
    20x Single Arm ALT DB Snatch 50#/35#

    Then (3:00 Rest)

    3x Rounds (5:00 CAP)
    10x RKBS 55#/35#
    10x Mountain Climbers
    10x Burpees

    Then (3:00 Rest)

    3x Rounds (5:00 CAP)
    10x Goblet Squats 55#/35#
    10x Push-ups
    10x Single Arm ALT DB Clean & Jerk 50#/35#

    Then Finisher:

    3x :30 Second Bar Hang
    3x10 V-ups
    3x15 Ring Rows

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  • bujutsu
    05.03.2020 - 3 weeks ago
    Zen Shotokai: 37

    Single Student: Worked all Kata so far. Kata Roulette. Started Pinan 5.

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  • bujutsu
    04.03.2020 - 3 weeks ago
    Fight Club 151

    Special Guest Instructor

    Basically sparred all class long. Devastating…

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  • bujutsu
    03.03.2020 - 3 weeks ago
    Hero WOD 21

    “TK”
    20:00 AMRAP
    8x Strict Pull-ups
    8x Box Jumps 24″
    12x KBS 70#
    [5+8]

    #TK#Hero WOD #Strict Pull Ups
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  • bujutsu
    29.02.2020 - 3 weeks ago
    Hero WOD 20

    “FEEKS”
    For time:
    2 x 100-meter shuttle sprint
    2 squat clean thrusters, 65-lb. dumbbells
    4 x 100-meter shuttle sprint
    4 squat clean thrusters, 65-lb. dumbbells
    6 x 100-meter shuttle sprint
    6 squat clean thrusters, 65-lb. dumbbells
    8 x 100-meter shuttle sprint
    8 squat clean thrusters, 65-lb. dumbbells
    10 x 100-meter shuttle sprint
    10 squat clean thrusters, 65-lb. dumbbells
    12 x 100-meter shuttle sprint
    12 squat clean thrusters, 65-lb. dumbbells
    14 x 100-meter shuttle sprint
    14 squat clean thrusters, 65-lb. dumbbells
    16 x 100-meter shuttle sprint
    16 squat clean thrusters, 65-lb. dumbbells

    [used 35# DBs, finished 01:22]

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  • bujutsu
    28.02.2020 - 1 mont ago
    Hero WOD 019

    “Havana”
    25:00 AMRAP
    150x double-unders
    50x push-ups
    15x power cleans
    [1+256]

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  • bujutsu
    27.02.2020 - 1 mont ago
    Zen Shotokai: 36

    Sparred for 30:00

    Too San + Taigo 1 - worked footwork and details.

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  • bujutsu
    27.02.2020 - 1 mont ago
    Hero WOD 018

    “KUTSCHBACK”
    7x Rounds

    11x Back Squats @135#
    10x Push Jerks @135#
    [23:00]

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  • bujutsu
    25.02.2020 - 1 mont ago
    521 + 522

    First Class: Sparring. Got in about 10 or 12 rounds of sparring of various forms.

    Second Class: Learned new Kata; “Swift Like A Deer” an AKANA Kata.

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  • bujutsu
    25.02.2020 - 1 mont ago
    Hero WOD 017

    “T.U.P.”
    15-12-9-6-3
    Power Cleans (135/95 lb)
    Pull-Ups
    Front Squats (135/95 lb)
    Pull-Ups
    [33:00]

    *Had to rack the Front Squats… 

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  • bujutsu
    22.02.2020 - 1 mont ago
    Hero WOD 016

    ”CARSE”
    21-18-15-12-9-6-3
    Squat Clean (95/65 lb)
    Double-Unders
    Deadlift (185/135 lb)
    Box Jump (24/20 in)
    *Start each round with a 50 meter Bear crawl
    [1 hour]

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  • bujutsu
    21.02.2020 - 1 mont ago
    Hero WOD 015

    “Roney“
    4x Rounds
    200m Run
    11x Thrusters @135#
    200m Run
    11x Push-Press @135#
    200m Run
    11x Bench Press @135#
    [33:12]

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  • bujutsu
    20.02.2020 - 1 mont ago
    Zen Shotokai: 35

    Small class. Opened with 1 & 2 set of Basics drills.

    Learned Too San all the way through with the Orange Belts.

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  • bujutsu
    20.02.2020 - 1 mont ago
    Hero WOD 014

    “GATOR”
    8x Rounds
    5x Front Squats @185#
    26x Ring Push-ups
    [33:00]

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