WOD
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Category: WOD
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Wednesday January 17th, 2018

Warm up- 2 Rounds 15 Cals of your Choice 16 Alt. Lunges 10 DB Thrusters 10 Sit ups 10 PVC Pass Throughs Skill- Every :90 for 8 Sets: 1 Clean + 3 Front Squats + 1 Jerk *Start @ 65% of 1RM Clean + Jerk. *Build 5-10 lbs on each set. Do not go higher […]

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Category: WOD
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Tuesday January 16th, 2018

Warm up- 1.) Joint Prep 2.) 2 Rounds- With an empty barbell 5 Deadlifts 5 Hang Muscle Cleans 5 Hang Power Cleans 5 Power Cleans WOD- EMOM 10 Minutes: 15 Wall Balls 20/14 Immediately into: EMOM 10 Minutes: 15/12 Cal Row Immediately into: EMOM 10 Minutes: 10 Bar-facing Burpees Immediately into: EMOM 10 Minutes 5 […]

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Category: WOD
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Monday January 15th, 2018

Warm up- 2 Rounds 15 Cal of your Choice 10 PVC OHS 10 Hollow Rocks 10 Kip Swings Skill- Every :90 for 8 Sets 1 Power Snatch + 1 Snatch *Start @ 70% of 1RM Snatch and increase loads 5-10#s on each set. NO Missed Reps! *Do Not go higher than 90%, you can drop […]

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Category: WOD
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Friday January 12th, 2017

Warm up- 2 Min Row 2 rounds 10 Alt. Lunges 10 Goblet Squats 10 Hollow Rocks :30 Couch Stretch/per Side Skill- In 18 Mins… Establish 1RM Front Squat WOD- For Time: 10 Min Cap 50 Front Squats 45/35 40 Russian Swings 53/35 30 Pull ups 20 Burpees 10 Cal AB Sprint RX+ 70/53, C2B Pull […]

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