WOD
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Category: WOD
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Friday August 24th, 2018

Warm up- DROM 3 Sets 250m/200m Row or Ski 10 Behind the Neck Snatch Grip Press 5 OHS + :3 Pause last rep 15 Hollow Rocks Skill- Snatch 6 Singles @ 85% of 1RM 3 Singles @ 85%+ WOD- For Time: 400m Run 50 OHS 75/55 400m Run 50 Burpees over bar   Post WOD- 100 […]

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Category: WOD
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Thursday August 23rd, 2018

Warm up- 3 Sets 15/12 Cals 5 Inch Worms 5 BB Stiff legged deads + 5 Power Cleans 5 Kip Swings + 5 Pull ups 20 Sit ups Skill- Deadlift 5×5 @ 70% of Last Weeks 1RM *Touch N Go or Singles with good set up each time WOD- 25 Mins 4 Rounds 100 DU’s […]

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Category: WOD
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Wednesday August 22nd, 2018

Warm up- 3 Mins on a machine 2 Sets 10 Spiderman Lunges 10 Lateral Lunges 5 Inch Worms 10 AS (Round 2 with a BB) Skill- 15 Mins Back Squat -Build to a heavy single Then: Drop weight and hit a set of 5 (AHAP) WOD- Teams of 2: 20 Min AMRAP 100 Cal AB […]

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Category: WOD
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Tuesday August 21st, 2018

Warm up- 3 Sets 15/12 Cals 15 Banded or BB Good Mornings 10 DB Push Press :30 Plank Skill- Strict Press Build to a 2RM Then: 5×7 @ 70% of 1RM WOD- EMOM x 5 10 Alt. DB Snatches 50/35 Max Burpees in remaining time Rest 1 Min Repeat *Score is burpees only Post WOD- […]

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