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Category: WOD
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Wednesday May 16th, 2018

Warm up- 3 Rounds 15/12 Cal Machine or 300m run 5 Strict Pull ups 10 Push Ups 15 Alt. Lunges Skill- Bench Press 5 Sets of 10 @ 65% + WOD- 21 Min EMOM Min 1 – 15/12 Cal Ski Min 2 – 15 Russian KB Swings (AHAP) Min 3 – 15 Burpees over the […]

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Category: WOD
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Tuesday May 15th, 2018

Warm up- 3 Rounds 1:00 Machine 5 Inch Worms 10 Pass Throughs 15 OHS 20 Plate Hops Skill- Every 2:30 x 7 Rounds 50 DU’s 3 Snatches (Build in weight) WOD- For time: 21 Squat snatch 95/65 7 Muscle ups 15 Squat snatch 95/65 5 Muscle ups 9 Squat snatch 95/65 3 Muscle ups *if you have […]

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Monday May 14th, 2018

Warm up- 2 Rounds 25/20 Cal Machine or 400m Run 20 KB Swings 10/10 KB Press R/L 10 KB Good Mornings 20 Sit ups *Set up for workout WOD- On a 5 Min running clock… 15/12 Cal Bike 15/12 Cal Row 15 Burpees Max Clean and Jerks 135/95 *Rest :90 *Repeat for 5 Rounds Round […]

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Category: WOD
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Friday May 11th, 2018

Warm up- 3 Rounds 1:00 Machine 10 Inchworms 10 Banded or BB Goodmornings 20 Plate hops WOD- For time: 21-15-9 Deadlift 315/205 Box jump 30/24 Extra Gainz- 2 Rounds 50 Russian Swings 53/35 50 Sit ups (feet anchored on KB) 100 DU’s RX+ 70/53 Post GAINZ- 3 Sets 5 Strict Pull ups 3 BMU’s 10 […]

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