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Category: WOD
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Wednesday March 29th, 2017

Warm up- 3 Rounds 25/20 Cal Row :30 KB squat hold 10 AS Skill- (25 Mins) Back Squat 3-3-3-3-3 *Build to a heavy 3 for the day *Take 2-3 Mins between sets WOD- 7 Min AMRAP 1,000m Row Max Burpees *Be Quick, Transition right to the burpees with minimum rest *Push yourself Post WOD- 3×15 […]

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Category: WOD
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Tuesday March 28th, 2017

Warm up- 3 Rounds 300m Run/Row 10 Med Ball cleans 15 DU’s WOD- Take 5-10 Mins Prepping for workout For TIME: (30 MIN CAP) 50 WB’s 50 T2B 150 DU’s 40 WB’s 40 T2B 120 DU’s 30 WB’s 30 T2B 90 DU’s *Sub Lighter WB or throw to a lower target for WB’s *Knee to […]

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Category: WOD
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Monday March 27th, 2017

Warm up- Tabata AB/Rower 3 Rounds 10 Goblet Squats 10 “A” Swings Perfect Stetch R/L side Skill- Clean & Jerk Every 2:00 x 6 1x Clean + 1x Hang Clean + 1x Jerk *Build WOD- (15 Min Cap) 3 RFT 8 Hang Power Cleans 185/125 16 HSPU (Sub Box HSPU/Seated Strict DB Press) 32 AS […]

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Category: WOD
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Thursday March 23rd, 2017

Warm up- Tic-tac-toe *Bear crawl down with the medball *Divide team evenly WOD- 30 Min EMOTM Min 1- 15/12 Cal Row Min 2- 25/20 Push ups Min 3- 15/12 Cal Assault Bike Min 4- 10 Strict Pull ups or 10 pull ups Min 5- 15 Burpees Post WOD- Mobility and Prep work for last open […]

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