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Category: WOD
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Wednesday May 24th, 2017

Warm up- 2 Rounds 1:00 of SU’s 10 Windmills (5 reps each side light) 10 DB Snatch (5 reps each side light) 5 Kip swings 10 V-ups WOD- In teams of 2: 400m Run (together) 50 HSPU’s 400m Run 100 T2B 400m Run 150 Alt DB Snatches 50/35 (Accumulated) 400m Run *Sub 500m Row if […]

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Category: WOD
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Tuesday May 23rd, 2017

Warm up- 400m Row/Run -Shoulder Prep- 20 Band Pull Aparts 10 Kip Swings 15 Ring Rows 15 Box or Bench Dips Skill- 10 Min EMOM 1x Split Jerk @ 75-80% of 1RM Split Jerk WOD- For Time: (18 Min Cap) 15 Strict Pull ups 20 Strict Press(75/55) 35 Push Press(75/55) 50 Push Jerk(75/55) 15 Strict […]

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Category: WOD
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Monday May 22nd, 2017

Warm up- 2 Rounds 20 DU’s 10 Long Lunges 15 Sit ups 10 Empty BB Back Squats Skill- Every 2 Mins by 4 sets 3 Pause Back Squats (3 sec pause at the bottom of each rep) *Build over the course of 4 sets WOD- For Time: (This is a Sprint) 30/25 Cal AB 20 […]

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Category: WOD
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Friday May 19th, 2017

Warm up- 2 rounds Bike, Row, Jump Rope x 1 Minute 5 Kip Swings 10 Air Squats 5 Inch Worms Skill- Spend 10 Mins Prepping for work out and going over scaling options WOD- 25/20 Cal AB 50 HSPU 75 Wall Balls 20/14 100 DU’s 75 C2B Pull ups 50 Box Jump Overs 24/20 25/20 […]

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