WOD
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Category: WOD
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Wednesday June 6th, 2018

Warm up- 4 Sets 15 Cals 15 OHS *prep a few mins with an empty BB Skill- Snatch 3 Reps EMOM x 3 Min 2 Reps EMOM x 3 Min 1 Rep EMOM x 4 Min *Build in weight at anytime, start at 50-60% WOD- In Teams of 2: 15 Min AMRAP Wall Balls 20/14 […]

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Category: WOD
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Tuesday June 5th, 2018

Warm up- 3 Rounds 15/12 Cals 10 Push Ups 10 Sit ups 10 BB Good Mornings Skill- Every 2 Mins x 7 Rounds 15 Burpees 2 Power Cleans *Build throughout the 7 sets WOD- For Time: 150 KB Swings 53/35 *Every Time you break 200m run Post WOD- 4 Sets 50 Russian Twist :15 L-Sit  

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Category: WOD
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Monday June 4th, 2018

Warm up- 300m Run 20 Goblet Squats 20 KB Swings 200m Run 10 Strict Pull ups 20 Sit ups 100m Run 20 BB Back Squats 20 BB Push Press Skill- Back Squat 70% x 3 80% x 3 90% x Max Reps *Go to failure WOD- 20 Min Cap 25 HSPU’s 50 T2B (Sit ups […]

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Category: WOD
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Friday June 1st, 2018

Warm up-  200m Run 25 Push Ups 200m Run 50 DU’s 200m Run 15 Ring Rows 200m Run *Prep For Workout WOD- 5 Rounds 1 Min of Bench Press 135/95 :30 Transition 1 Min Max Cals on the Rower :30 Transition 1 Min of Max Burpees onto a plate (hips locked out) Rest 3 Mins […]

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