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Category: WOD
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Tuesday June 19th, 2018

Warm up- 3 Mins on a machine or 600m Run 3 Sets 5 Pass Throughs + 10 OHS 10 Light DB Snatches 20 Hollow Rocks Skill- In 10 Mins… 1 Snatch Balance + 1 OHS In 10 Mins… Max Hang Sq. Snatch WOD- 50-35-20 DB Snatch 50/35 Wall Balls 20/14 Post WOD- EMOM x 5 […]

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Category: WOD
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Monday June 18th, 2018

Warm up- 3 Rounds 15/12 or 200m Run 10 Goblet Squats 10/10 Single Arm Push Press :30 Plank Skill- Every 2:30 Mins x 6 1 Sq. Clean + 1 Hang Sq. Clean + 1 Front Squats *Build WOD- Every 3 Mins x 6 10 Hang Power Cleans 115/75 10 Pull ups 10 Jerks 115/75 10 […]

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Category: WOD
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Friday June 15th, 2018

Warm up- 3 Sets 15/12 Cals or 200m Run 2 Turkish Get ups each arm 10 Single Arm Press in a lunge 15 Sit ups Skill- Split Jerk 1-1-1-1-1 *Heavy single for the day WOD- Teams of 2: 3,000m Row (Switch every 250m) 200 DU’s (each) 100 Thrusters 95/65 RX+ 135/95 Post WOD- 3 Sets […]

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Category: WOD
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Thursday June 14th, 2018

Warm up- 800m Jog 20 Jumping Squats 15 BB SLDHP 15 BB Push Press 20 Hollow Rocks Skill- Every 2 Mins x 7 15/12 Cal Bike 10 T2B WOD- For Time: 27-21-15-9 KB Swings “A” 70/53 Box Jumps 24/20 SDLHP 95/65 Cals Rowing Sit ups Post WOD- 3 Sets 10 DB Curls 10 Ring Rows […]

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