WOD
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Category: WOD
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Friday April 27th, 2018

Warm up- 3 Rounds 15/12 Cals or 300m Run :60 Goblet Squat Hold 15 Sit ups Skill- 20 Mins to establish: 1RM Front Squat WOD-   In teams of 2: AMRAP in 7:00 Synchro Bar facing burpees -Rest 3 Mins- AMRAP 7 Mins Max Cal Row Post WOD- Extra Gainz 3 Rounds 20/12 Cal AB […]

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Thursday April 26th, 2018

Warm up- 3 Rounds 200m Run 10 Push Ups 10 Air Squats 10 Sit ups Skill- Bench Press 3-3-2-2-1-1 WOD- 21-15-9 Push Jerk *400m Run after each round Round of 21: 135/95 Round of 15: 165/115 Round of 9: 195/135 Post WOD- 3 RNFT 10/10 DB Rows (AHAP) 15 Hollow Rocks 20 V-Ups

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Category: WOD
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Wednesday April 25th, 2018

Warm up- 800m Indian Run *Stay together, back person runs to front, repeat this until you’re back. Set up and Prep for workout by doing each of the movements building up to working weight. WOD- “Filthy 50” For time: 50 Box jumps 24/20 50 Jumping pull-ups 50 Kettlebell swings 35/24 50 Walking lunges 50 Knees […]

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Category: WOD
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Tuesday April 24th, 2018

Warm up- 3 Rounds 15/12 Cals 10 Med Ball Cleans 10/10 Single arm DB Push Press 15 Hollow Rocks Skill- Strict Press 3-3-2-2-1-1 *Build to a 1RM WOD- “Elizabeth” 21-15-9 Squat Cleans 135/95 Ring Dips *Can set up boxes underneath RMU rings for more sets of rings. *Scale with band, box or bench dips Post […]

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