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Category: WOD
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Wednesday September 19th, 2018

Warm up- 3 Sets 15/12 Cals 50ft Walking lunge 10 Glute Bridges 10 Air Squats 10 Good Mornings 20 Sit ups Skill- Back Squat Warm up Sets Then: 2 x 10 @ 60% 2 x 5  @ 70% 2 x 2 @ 80% *If you feel good go higher then the percentages listed, those are […]

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Category: WOD
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Tuesday September 18th, 2018

Warm up- 3 Sets 15/12 Cals 5/5 Single Arm KB Push Press 10 Goblet Squats :30 Hands on box shoulder stretch Skill- 1 Push Press + 1 Split Jerk *Build to a heavy single for this complex Then: Split Jerk 2-2-1-1 *Work to a heavy double then heavy single WOD- 3 Rounds 27 Pull ups […]

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Monday September 17th, 2018

Warm up- 3 Sets 100m Run 50 SU’s 5 Inchworms With Push up 10 KB Swings “A” 15 Hollow Rocks Skill- 12 Mins Deadlift 5×5 @ 75% *Perform all reps as singles from a dead stop WOD- AMRAP 30 Mins 800m Run Then: 2 Rounds 5 Hang Power Cleans 185/135 10 Deadlifts 185/135 30 DU’s *Score […]

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Category: WOD
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Friday September 14th, 2018

Warm up- 500m Row or 400m Run DROM 2 Sets 3 Snatch Grip Deads 3 Hang Muscle Snatches 3 OHS 3 Snatch Grip Presses 3 Snatch Balance 2 Sets 3 Clean Grip Deads 3 Muscle Cleans 3 Strict Press 3 Front Squats 3 Tall Hang Sq. Cleans Skill- 30 Minutes Snatch Heavy Single Clean + Jerk […]

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