WOD
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Category: WOD
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Wednesday July 18th, 2018

Warm up- 3 Mins on a machine Then: 3 Sets 10 BB Good Mornings 10 Front Rack Lunges 5 Kip Swings + 3 Pull ups 15 Sit ups Skill- Every 2 Mins x 8 Rounds 10/7 Cal AB Sprint 5 Deadlifts (Climbing) *Start at 50-60% and build up to 80-90% WOD- 10 Min AMRAP 10 […]

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Category: WOD
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Tuesday July 17th, 2018

Warm up- 3 Sets 75 SU’s 5 Pass Throughs + 10 PVC OHS 15 Hollow Rocks with PVC :30 Shoulder on Box stretch Skill- 15 Mins OHS 5-4-3-2-1 *Climbing in weight WOD- Teams of 2: For Time: 200 DU’s Each 150 Wall Balls 100 Power Snatches 75/55 50 Burpee Box Jump Overs Post WOD- 3 Sets […]

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Category: WOD
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Monday July 16th, 2018

Warm up- 3 Sets 20/15 Cals 10 Goblet Squats (:03 Pause on last rep) 10 Ring Rows 10 Alt. V-ups Skill- Sq. Clean In 15 Mins…. *Build to a heavy single WOD- 18 Min AMRAP 200m Run 12 Power Cleans 115/75 6 Ring Muscle Ups *Scale with 10 C2B Pull ups   Post WOD- 100 […]

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Category: WOD
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Friday July 13th, 2018

Boma’s Wedding Day!! Warm up- 1 Min Machine 10 Empty Barbell Back Squats 10 Long Lunges 1 Min Machine 10 BB Good Mornings 5 Inch Worms 1 Min Machine 10 Cossack Squats 20 Sit ups #Imnotfeelingit #backistight WOD-   18 Min EMOM Min 1- 10 Back Squat 155/105 Min 2- 20 KB Swings 53/35 Min […]

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