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mini WOD Version 2 coming soon.

miniWOD shared something: http://goo.gl/LjOz4L

mini WOD Version 2 coming soon.

Dear fans and newcomers,

I have been working on the next evolution of miniWOD for the last six months and will begin to introduce bits of these new concepts as they come into reality in the following months. As always, I really encourage you to send me your thoughts, because ultimately, my intention is to give back everything I’ve had the fortune to experience.

Thanks for your support now and always, Duke

miniWOD shared something: http://goo.gl/silm5

Friday 5/3/2013

eight rounds :20 run :20 burpees (click here to see video)

8xAbdominal Breathing (click here for explanation)

3:00 L-Sit practice

Be sure to post your results below!

miniWOD shared something: http://goo.gl/wIhZc

Thursday 5/2/2013

5x 4 pistols (click here to see video) 10 pull ups (click here to see video) :90 rest

tabata crunches (8 rounds. :20 crunches, :10rest. Total 4 minutes)

10xAnulom Vilom Breathing (click here for explanation)

Post your Tabata score in the box below (lowest number of reps across eight rounds).

#crunches #pistols #pull ups #tabata

miniWOD shared something: http://goo.gl/w4Hvq

Tuesday 4/30/2013

100 burpees for time (click here to see video)

5xBhastrika Breathing (click here for explanation)

Be sure to post your results below!

#burpees

miniWOD shared something: http://goo.gl/ojnNl

Monday 4/29/2013

3x 3 max distance jump (from standing, as far forward as possible) 10 back extensions (click here to see video) 2:00 rest

tabata mountain climbers (8 rounds. :20 mountain climbers, :10rest. Total 4 minutes) (click here to see video)

8xReverse Breathing (click here for explanation)

Post the best distance from each set in the box below.

#back extensions #max distance jump #mountain climbers

miniWOD shared something: http://goo.gl/HeVIv

Friday 4/26/2013

five rounds for time: 10 box jumps (click here to see video) 10 push ups (click here to see video)

8xAbdominal Breathing (click here for explanation)

3:00 side planks (click here to see video)

Be sure to post your results below!

#box jumps #push-ups #side planks

miniWOD shared something: http://goo.gl/fi3Fu

Thursday 4/25/2013

5x AMRAP pull ups (as many reps as possible until you begin to struggle) (click here to see video) 5 burpees (click here to see video) :90 rest

10xAnulom Vilom Breathing (click here for explanation)

Be sure to post your results below!

#burpees #pull ups

miniWOD shared something: http://goo.gl/OoJEk

Tuesday 4/23/2013

eight rounds :20 run :20 burpees (click here to see video)

5xBhastrika Breathing (click here for explanation)

Be sure to post your results below!

#burpees #run

miniWOD shared something: http://goo.gl/kpHlH

Monday 4/22/2013

5x 4 HSPU (click here to see video and progressions) 10 mountain climbers (click here to see video) :90 rest

tabata box jumps (8 rounds. :20 box jumps, :10rest. Total 4 minutes)

8xReverse Breathing (click here for explanation)

Be sure to post your results below!

#box jumps #HSPU #mountain climbers #tabata

miniWOD shared something: http://goo.gl/q14U7

Friday 4/19/2013

50 burpees for time (click here to see video)

8xAbdominal Breathing (click here for explanation)

3:00 front leaning rest

Be sure to post your results below!

#burpees #front leaning rest

miniWOD shared something: http://goo.gl/Jd6pt

Thursday 4/18/2013

6x 3 wall walks (click here to see video) 10 mountain climbers (click here to see video) :90 rest

tabata box jumps (8 rounds. :20 box jumps, :10rest. Total 4 minutes)

10xAnulom Vilom Breathing (click here for explanation)

Be sure to post your results below!

#box jumps #mountain climbers #tabata #wall walks

miniWOD shared something: http://goo.gl/AmEOR

Tuesday 4/16/2013

five rounds for time: 10 box jumps (click here to see video) 10 push ups (click here to see video)

5xBhastrika Breathing (click here for explanation)

Post your time below.

#box jumps #push-ups

miniWOD shared something: http://goo.gl/bazbe

Monday 4/15/2013

six rounds :30 jog :30 sprint

8xReverse Breathing (click here for explanation)

Be sure to post your results below!

#interbals #jog #sprints

miniWOD shared something: http://goo.gl/yVDth

Friday 4/12/2013

eight rounds – no rest :20 run 5 burpees (click here to see video)

8xAbdominal Breathing (click here for explanation)

3:00 L-Sit practice

Be sure to post your results below!

#burpees #l-sit #run

miniWOD shared something: http://goo.gl/s7WGJ

Thursday 4/11/2013

six rounds for time 5 pull ups (click here to see video) 5 lunges (click here to see video) 5 toes to bar (click here to see video)

10xAnulom Vilom Breathing (click here for explanation)

Post your time in the box below.

#lunges #pull ups #toes to bar

miniWOD shared something: http://goo.gl/1ql0y

Tuesday 4/9/2013

50 burpees for time (click here to see video)

5xBhastrika Breathing (click here for explanation)

Post your time in the box below!

#burpees

miniWOD shared something: http://goo.gl/A50WV

Monday 4/8/2013

6x 3 wall walks (click here to see video) 10 squats (click here to see video) :90 rest

tabata push-ups (8 rounds. :20 push-ups, :10rest. Total 4 minutes)

8xReverse Breathing (click here for explanation)

Be sure to post your results below!

#push-ups #squats #wall walks

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