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Category: WOD
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Wednesday June 13th, 2018

Warm up- 500m Row or Run DROM Then: 10 PVC  Pass throughs + 15 OHS 10 Strict Pull ups 25 Hollow Rocks WOD- 28 Min EMOM Min 1.) 60 DU’s Min 2.) 200m Run Min 3.) 2 Rope Climbs Min 4.) 1 Snatch (Climbing) *Try and hit a max Snatch. Start at 60% *Share bars […]

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Tuesday June 12th, 2018

Warm up- 3 Rounds 12/10 Cals 10 Med Ball cleans 5 DB DL’s + 5/5 DB Hang Clean and Jerk 15 Sit ups Skill- In 15 Mins establish… Heavy 1 Rep Power clean *if you hit a heavy single relativly quick, drop 10-20#’s and hit a few singles until time is over WOD- In teams of […]

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Category: WOD
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Monday June 11th, 2018

Warm up- 10 Front to back + Lateral leg swings :30 Calf Stretch 10 AS 500m Row or 400m Run 3 Sets 5 Pull ups 10 Push Ups 15 Empty BB Thrusters Skill- Back Squat 75% x 5 Reps 85% x 3 Reps 95% x Max Reps WOD- 3 Rounds 10 Thrusters 135/95 20 C2B […]

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Category: WOD
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Friday June 8th, 2018

Warm up- In teams of 2: 2,500m Row *Switch every 25om WOD- 15 Min AMRAP 10 DB Bench Press 50/35 200m Run 15 Russian Swings 70/53 15 Ball Slams -Rest 4 Mins- 15 Min AMRAP 7 Cal AB 7 SDLHP 95/65 7 T2b Post WOD- 3 Sets 1 Min Plank :30 Side Plank R :30 […]

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