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Category: WOD
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Thursday July 5th, 2018

Warm up- 3 Rounds 15/12 Cals 5/5 SpiderMan Lunges 10 AS 10 Ring rows 5 clapping Push ups Skill-  0-15 Mins 2RM Back Squat WOD- 18-25 Mins 7 Min AMRAP 10 Back Squats @ BW (70% for ladies) 15 Pull ups 28-35 Mins 7 Min AMRAP 10 Back Rack Lunges 135/95 15 H.R. Push Ups […]

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Category: WOD
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Tuesday July 3rd, 2018

Warm up- 3 Mins on a machine DROM Skill- In a 25 Min Window 4-5 Sets 10 Bench Press 15 BB Bicep Curls 75/55 100ft Sled Push 25/20 Cal AB *Flex in Mirror Before WOD* WOD- 3 Rounds 21 KB Swings 53/35 15 Box Jumps 24/20 9 C2B Pull ups RX+ MU’s Post WOD- 3 […]

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Category: WOD
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Monday July 2nd, 2018

Warm up- 3 Rounds 12/10 Cals or 200m Run 10 KB Swings 10 Goblet Squats 15 Sit ups Skill- Front Squat Hit your warm up sets Then: 3 Reps @ 70% 3 Reps @ 80% MAX Reps @ 90% WOD- 15 Min AMRAP 200m Run 3 Power Cleans (Climbing) 50 DU’s RX+ 10 HSPU’s after […]

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Category: WOD
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Friday June 29th, 2018

Warm up- 3 Sets 12/10 Cals 10 Med Ball Cleans 10 Strict Pull ups 10 DB Push Press 10 Sit ups Skill- 5 Sets Push Jerk *8 Reps as Heavy as Possible WOD- 15 Mins to finish…. 2 round 50 Alt. DB Hang Snatch 50/35 25 Wall Balls Immediately into; 2 Rounds 50 Push Press […]

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