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Category: WOD
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Monday June 11th, 2018

Warm up- 10 Front to back + Lateral leg swings :30 Calf Stretch 10 AS 500m Row or 400m Run 3 Sets 5 Pull ups 10 Push Ups 15 Empty BB Thrusters Skill- Back Squat 75% x 5 Reps 85% x 3 Reps 95% x Max Reps WOD- 3 Rounds 10 Thrusters 135/95 20 C2B […]

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Friday June 8th, 2018

Warm up- In teams of 2: 2,500m Row *Switch every 25om WOD- 15 Min AMRAP 10 DB Bench Press 50/35 200m Run 15 Russian Swings 70/53 15 Ball Slams -Rest 4 Mins- 15 Min AMRAP 7 Cal AB 7 SDLHP 95/65 7 T2b Post WOD- 3 Sets 1 Min Plank :30 Side Plank R :30 […]

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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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