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Tuesday July 10th, 2018

Warm up- 3 Sets 75 SU’s 5 Pass Throughs 10 PVC OHS 15 Hollow Rocks with PVC Skill- Every 2 Mins x 10 Rounds 10/7 Cal AB 2 Power Snatches (Climbing) *Sub Row or Ski if AB is taken *10 Rounds, Small jumps in weight are fine. Do 3-4 Hang Power snatches if you struggle […]

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Monday July 9th, 2018

Warm up- 2 Rounds 1 Min on a machine 10 Spridermans(5 Per Leg) 10 Air Squats 10 Pass Throughs 10 Kip Swings 10 Band Pull Aparts Skill- (15 Mins) Front Squats 5 Reps @ 75% 3 Reps @ 85% 1 Rep @ 100% (Try for a New MAX) WOD- 3 Rounds 800m run 25 T2B […]

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Category: WOD
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Friday July 6th, 2018

Warm up- 3 Mins on a machine DROM Skill- 4 Sets 3 Split Jerks Immediately into: 2:00 Max Meters on rower -Rest 2 Mins- WOD- 3 Rounds 1 Min Max Russian Swings (AHAP) 1 Min Max T2B 1 Min Max Sit ups 1 Min Rest #Abs Post WOD- 3 Sets 10 DB Bicep Curls 10 […]

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Category: WOD
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Thursday July 5th, 2018

Warm up- 3 Rounds 15/12 Cals 5/5 SpiderMan Lunges 10 AS 10 Ring rows 5 clapping Push ups Skill-  0-15 Mins 2RM Back Squat WOD- 18-25 Mins 7 Min AMRAP 10 Back Squats @ BW (70% for ladies) 15 Pull ups 28-35 Mins 7 Min AMRAP 10 Back Rack Lunges 135/95 15 H.R. Push Ups […]

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