WOD
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Category: WOD
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Wednesday April 11th, 2018

Warm up- 2 Rounds 25 Jumping Jacks 5 Burpees 10/10 Upright Rows DB or KB 5 Burpees 15 KB Swings “A” Skill- Behind the Neck Strict Press 5-3-2-5-3-2 *Second Wave heavier then first WOD- In Teams of 2: 5 rounds 48 Cal AB 24 Burpees over Parallette 24 T2B *Split Reps As needed *Use a […]

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Category: WOD
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Tuesday April 10th, 2018

Warm up- 2 Rounds 25 Cals 10 BB or Banded Good Mornings 10 BB Push Press 10 Roll-over sits :30 Plank Skill- Every 2:00 for 5 sets 3 Deadlifts *Try to hit last weeks numbers or slightly higher, again not a MAX. WOD- 15 Min AMRAP 50 DU’s 15 HSPU’s 7 Power Cleans 185/125 *Sub […]

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Category: WOD
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Monday April 9th, 2018

Warm up- 3 Rounds 12/10 Cals 10 DB Snatches 10 PVC OHS 10 Hollow Rocks Skill- Every 1:30 for 7 Sets 3 High Hang Power Snatch *Keep weight between 60-75% of 1RM Snatch WOD- 15 Min Cap For Time: 50 Snatches 75/55 50 Overhead Squats 50 Back Rack Lunges *5 Burpee EMOM until you finish […]

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Category: WOD
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Friday April 6th, 2018

Warm up- 3 Rounds 15/12 Cal Row 10 Supermans 10 Banded good mornings 10 Air Squats Skill- Box Squats 3-3-3-3-3 *Set a box to a depth below parallel **Build to a max weight over the course WOD- 15 Min CAP 5 Rounds 10 Double Kettlebell Front Squats 53/35 15 Kettlebell Swings 53/35 20 Box Jumps […]

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