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Category: WOD
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Friday May 26th, 2017

Warm up- 1.) Row/Bike 3 Mins 2.) Joint Prep WOD- “Jackie” Row 1k 50 Thrusters 45# 30 Pull-ups Skill- A1. 3 Rounds Single Leg good Morning, 12 reps Backwards sled Drag, 100ft A2. 3 Rounds Sumo Deadlift, 12 reps Weighted Hip Ext. 10 reps Post WOD- Enjoy the Weekend! Suffer On Sat! Murph On Monday! […]

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Category: WOD
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Thursday May 25th, 2017

Warm up- 2 Rounds 1:00 Row, Bike, Jog, or Jump Rope 10 Ring rows :30 Straight Arm Plank Hold :45 Samson Stretch/side Skill- E2MOM for 14 Mins (7 sets) Clean + Front Squat Sets 1-2 @ 60% of 1RM Clean Sets 3-4 @ 65% Sets 5-6 @ 70% Set 7 @ 75% WOD- (15 Min […]

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Category: WOD
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Wednesday May 24th, 2017

Warm up- 2 Rounds 1:00 of SU’s 10 Windmills (5 reps each side light) 10 DB Snatch (5 reps each side light) 5 Kip swings 10 V-ups WOD- In teams of 2: 400m Run (together) 50 HSPU’s 400m Run 100 T2B 400m Run 150 Alt DB Snatches 50/35 (Accumulated) 400m Run *Sub 500m Row if […]

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Category: WOD
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Tuesday May 23rd, 2017

Warm up- 400m Row/Run -Shoulder Prep- 20 Band Pull Aparts 10 Kip Swings 15 Ring Rows 15 Box or Bench Dips Skill- 10 Min EMOM 1x Split Jerk @ 75-80% of 1RM Split Jerk WOD- For Time: (18 Min Cap) 15 Strict Pull ups 20 Strict Press(75/55) 35 Push Press(75/55) 50 Push Jerk(75/55) 15 Strict […]

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