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Category: WOD
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Wednesday May 30th, 2018

Warm up- 3 Rounds 15/12 Cals or 200m Run 10/10 Single Arm DB PP 10 Front Squats with DB 20 Sit ups Skill- 2 Push Press + 2 Split Jerk *Build to a max for the complex WOD- EMOM x 8 (Same Minute) 10 Wall Balls 5 Deadlifts 255/175 Rest 2 Mins (Change Weights) EMOM […]

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Category: WOD
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Tuesday May 29th, 2018

Warm up- 2 Rounds 25/20 Cals KB Crossbody Clean KB Front Squat KB Lunge KB Front Squat KB twist OH *Perform 5 Reps of each movement *Perform all Movements on one side, then opposite side Skill- EMOM x 10 3 Power Snatches @ 65-70% *Add weight if you feel good EMOM x 10 2 Power […]

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Category: WOD
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Friday May 25th, 2018

Warm up- 2 Rounds 50 SU’s 10 BB Good Mornings + 10 Emtpy BB DL 10 Lying Hamstring stretch(lay on your back and bring your heel to the sky) 5 Kip Swings + 3 Heels to waist + 1 T2B 15 Sit ups WOD- Every 3 Mins x 10 rounds 15 T2B 50 DU’s 2 […]

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Category: WOD
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Thursday May 24th, 2018

Warm up- 1- Mile Jog *Set up for Workout WOD- 5 Rounds Min 1) 12/10 Cal Row Min 2) 15 DB Bench Press (AHAP) Min 3) 12/10 Cal Bike Min 4) 15 Pull ups or 5 MU’s Min 5) 12/10 Cal Row Min 6) 20 “A” KB Swings 50/35 Min 7) Rest RX+ 15/12 Cals […]

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