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Category: WOD
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Tuesday October 17th, 2017

Warm up- 1.) 400m run 2.) Joint Prep 3.) With an empty BB: 5 High Hang Muscle Cleans 5 Mid thigh Power Cleans 5 Stiff Legged Deads 5 Halting Dead Power Cleans 5 Power Cleans Skill- Power Clean 3-3-3-3-3 DeadLift 3-3-3 *Start slightly above your last heavy triple Power Clean *Does not have to be […]

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Category: WOD
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Monday October 16th, 2017

Warm up- 1.) :30 Front Rack Stretch :90 Deep Squat Hold 2.) 2 Rounds 25 Jumping Jacks 25 Clap Jacks 20/side Front to Back Leg Swings 10 Goblet Squats 10 Ring Rows Skill- Front Squat 5 @ 75% 3 @ 85% 1 @ 100% *Try going for a new Max. Trying hitting something close to […]

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Category: WOD
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Friday October 13th, 2017

Warm up- 2 Min ROW/AB 2 Rounds 10 Spiderman 5 Inch Worms 10 Lateral Lunges 10 Squats(Round 1 AS, Round 2 Empty BB) Skill- Every 2:00 for 12 Mins (6 sets) Back Squat Sets 1-3 = 3 Reps @ 80% of 1RM Sets 4-6 = 3 Reps @ 85% Set 7 = Max Reps in […]

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Category: WOD
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Thursday October 12, 2017

Warm up- 3 Min ROW/AB/SKI -DROM- WOD- 20 Min AMRAP 15 Bench Press 135/75 15 Pull-ups 15 H.R. Push Ups 400m Run *Start and Stagger as needed to complete workout Post WOD- 4×10 Each arm DB Bent Over Rows Tweet

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