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Category: WOD
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Monday July 16th, 2018

Warm up- 3 Sets 20/15 Cals 10 Goblet Squats (:03 Pause on last rep) 10 Ring Rows 10 Alt. V-ups Skill- Sq. Clean In 15 Mins…. *Build to a heavy single WOD- 18 Min AMRAP 200m Run 12 Power Cleans 115/75 6 Ring Muscle Ups *Scale with 10 C2B Pull ups   Post WOD- 100 […]

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Category: WOD
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Friday July 13th, 2018

Boma’s Wedding Day!! Warm up- 1 Min Machine 10 Empty Barbell Back Squats 10 Long Lunges 1 Min Machine 10 BB Good Mornings 5 Inch Worms 1 Min Machine 10 Cossack Squats 20 Sit ups #Imnotfeelingit #backistight WOD-   18 Min EMOM Min 1- 10 Back Squat 155/105 Min 2- 20 KB Swings 53/35 Min […]

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Category: WOD
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Thursday July 12th, 2018

Warm up- 3 Sets 12/10 Cals or 100m Run 10 Alt. Lunges 10 Push ups 10 Ring rows Skill- 5 Sets 10 DB Bench Press (AHAP) 10 Strict or 5 Weighted Pull ups WOD- 17 Min AMRAP 200m Run 10 HSPU 25 Air Squats *RX+ 25ft HS Walk Post WOD- 3 Sets 3-Way Raise x […]

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Category: WOD
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Wednesday July 11th, 2018

Warm up- 3 Rounds 15/12 or 200m Run 10 BB Good Mornings 10 KB Suit Case DL’s 10/10 DB S2OH *Prep for WOD WOD- Teams of 2 30 Mins to compete: 50-40-30-20-10 Deadlifts 135/95 Hang Power Cleans 135/95 Jerks 135/95 *Every Min on the Minute, 3 Burpees *RX+ 155/105 Post WOD- Tabata V-Ups 100x Ab-mat […]

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