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Category: WOD
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Tuesday September 26th, 2017

Warm up- 1.) DROM 2.) 2 Rounds 100m Jog 10 PVC OHS 10 Ab-mat Sit ups Skill- 15 Mins 1 RM Hang Snatch (Squat Preferably) WOD- (15 Min Cap) 4 Rounds 400m Run 15 Wall Balls 20/14 15 Pull ups Post WOD- EXTRA GAINZ WOD (10 Min Cap) 21-15-9 Cals Rowing HSPU *RX+ Strict HSPU […]

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Category: WOD
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Monday September 25th, 2017

Warm up- 2 Rounds 400m Run 5 KB Russian Swings (Right Arm) 5 KB Russian Swings (Left Arm) 5 KB Right Arm Goblet Squats 5 KB Left Arm Goblet Squats 5 KB Right Arm Thrusters 5 KBLeft Arm Thrusters 5 KB Cossack Squats (ea/side) *Build to WOD working weight WOD- Every 3 Mins x 3 […]

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Category: WOD
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Friday September 22nd, 2017

Warm up- 2 Rounds 300m Run 10 Medball cleans 5 BB Good Mornings 5 Empty BB Stiff legged Deads 5 Hang Power Cleans *Prep for WOD WOD- 12 Min Cap “Team Series Event 3” 50 Synchronized Wall Balls 30 Cleans 135/95 50 Synchronized Wall Balls 20 Cleans 185/135 50 Synchronized Wall Balls 10 Cleans 225/155 […]

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Category: WOD
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Thursday September 21st, 2017

Warm up- 1.) DROM 2.) 400m Jog WOD- Every 3 Mins x 7 Rounds 15/12 Cal Row/AB/Ski 12 Burpees 12 Front Rack Lunges 95/54 -Rest 4 Mins- 10 Min AMRAP 5 DB Power Cleans 5 Push Ups 100m Sprint *Add 5 Reps after each round. So, Round 2 is 10 Reps Post WOD- 3 Rounds […]

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