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Category: WOD
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Thursday September 7th, 2017

Warm up- 2 Rounds 15 Cal Row/AB 10 Goblet Squats 10 Hollow Rocks :30 Front Rack Stretch Skill- Every 3 Mins for 12 Minutes (4 Sets) Front Squat x 5 Reps @ 90% of 5RM WOD- Every 5 Mins x 3 Rounds 15 Thrusters 95/65 Run 400m 15 Pull ups (RX+ C2B) *Score is SLOWEST […]

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Category: WOD
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Wednesday September 6th, 2017

Warm up- 1.) 400m Jogh 2.) Joint Prep 3.) 2 Rounds 10 PVC Pass Throughs 10 PVC OHS Skill- Every :90 for 12 minutes (8 Sets) Snatch + OHS x 1 Rep Sets 1-2 @ 70% of 1RM Sets 3-4 @ 75% Sets 5-6 @ 80% Sets 7-8 @ 85% Followed By… Every 3 Mins […]

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Category: WOD
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Tuesday September 5th, 2017

Warm up- 1) 2 Rounds 100m Jog 15 Band Pull Aparts 15 Push-ups 10 Ring Rows 10 BB Good Mornings 30 Feet Partner Wheel Barrow Walk -Spend Time Building up to your WOD working weight WOD- Every 5 Minutes for 5 Rounds: 20/15 Cal Row or Bike 1 Round of DT 135/95 2 Rope Climbs […]

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Category: WOD
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Thursday August 31st, 2017

Warm up- 1.) Spiderman Stretch, :60 Per Side 2.) With an Empty BB: 20 Jumping Jacks 10 AS 20 Jumping Jacks 10 Push Press 20 Jumping Jacks 10 Thrusters 20 Jumping Jacks 10 Deadlifts 20 Jumping Jacks WOD- In teams of 2 with a clock going Up: Part 1 3 Rounds 15 Thrusters 115/75 21/15 […]

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