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Category: WOD
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Thursday June 7th, 2018

Warm up- 3 Rounds 15/12 Cals 10/10 Single Arm DB Push Press 10 Ring Rows 15 Hollow Rocks Skill- Split Jerk 5-3-3-2-2-2 *Build to a heavy double WOD- For Time: 20 Min Cap 80 AS 70 Push Press 75/55 60 DU’s 50 Alt. DB Snatch 50/35 40 Box Jumps 30 HSPU 200m Run 10 Pull […]

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Category: WOD
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Wednesday June 6th, 2018

Warm up- 4 Sets 15 Cals 15 OHS *prep a few mins with an empty BB Skill- Snatch 3 Reps EMOM x 3 Min 2 Reps EMOM x 3 Min 1 Rep EMOM x 4 Min *Build in weight at anytime, start at 50-60% WOD- In Teams of 2: 15 Min AMRAP Wall Balls 20/14 […]

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Category: WOD
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Tuesday June 5th, 2018

Warm up- 3 Rounds 15/12 Cals 10 Push Ups 10 Sit ups 10 BB Good Mornings Skill- Every 2 Mins x 7 Rounds 15 Burpees 2 Power Cleans *Build throughout the 7 sets WOD- For Time: 150 KB Swings 53/35 *Every Time you break 200m run Post WOD- 4 Sets 50 Russian Twist :15 L-Sit   […]

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Category: WOD
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Monday June 4th, 2018

Warm up- 300m Run 20 Goblet Squats 20 KB Swings 200m Run 10 Strict Pull ups 20 Sit ups 100m Run 20 BB Back Squats 20 BB Push Press Skill- Back Squat 70% x 3 80% x 3 90% x Max Reps *Go to failure WOD- 20 Min Cap 25 HSPU’s 50 T2B (Sit ups […]

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