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Thursday July 26th, 2018

Warm up- 3 Sets 15 Cals 5 Inchworms 10 BB FS 5 BB Push Press + 3 Push Jerks + 1 Split Jerk 20 ALT. V-ups Skill- 15 Mins Clean & Jerk 1 Clean + 2 FS + 1 Jerk WOD- For Time: 21-15-9 Power Cleans 135/95 Jerks Post WOD- 100 Band Push Downs 100 […]

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Wednesday July 25th, 2018

On this day in 1986, a legend was born. Today’s workout will be all about him. Warm up- 2 Min Machine Running Drills 2 Sets 5 Ring Rows 10 Push Ups 15 Jumping Squats WOD- 32 Min AMRAP 400m Run 7/4 MU’s (Bar or Ring) 25 Burpees 86 DU’s *Sub the MU’s with strict pull […]

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Category: WOD
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Tuesday July 23rd, 2018

Warm up- 600m Run 3 Sets 10 Med Ball cleans 10 Single Arm DB PP :30 Plank Skill- Push Press 2-2-2-2-2-2 WOD- Teams of 2: For Time 50 Wall Balls 20/14 150 T2B 75 Hang Power Cleans 165/105 *Partner 1 completes 50 Wall Balls, Upon Completion Partner 2 may begin their 50 reps. Partner 1 […]

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Category: WOD
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Monday July 23rd, 2018

Warm up- 3 Sets 15/12 Cals 5/5 Spiderman Lunges 10 Russian Baby Makers + 5 AS 5 Kip Swings + 3 Pull ups :15 Calf Stretch R/L 15 Hollow Rocks or Sit ups Skill- 20 Mins 20 Rep Back Squat *Build to a heavy 1-2 rep squat, then go for your 20 reps.  This is […]

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