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Category: WOD
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Wednesday May 23rd, 2018

Warm up- 3 Rounds 200m Run 5 Pass Throughs 10 PVC OHS 15 Sit ups *move Quick and Efficiently, get a good sweat going Skill- Every 2 Mins for 14 Mins 7 Sets 1 Power Snatch + 1 Snatch *Build WOD- Teams of 2: 500m Row/150 DU’s(Both partners complete each before moving on, one starts […]

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Category: WOD
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Tuesday May 22nd, 2018

Warm up- 3 Rounds 50 Single Unders 10 Alt. Lunges 10 Ring Rows 10 AS 10 Hollow Rocks Skill- 20 Mins Back Rack Lunge 10RM *Perform 5 per leg WOD- On a 15 Min Clock, For Max Reps each round… From 0:00-3:00 Run 400m immediately into Max Pull-ups Rest 1 Min From 4:00-7:00 Run 400m […]

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Category: WOD
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Monday May 21st, 2018

Warm up- 3 rounds 15/12 Cals 10 Goblet Squats (:05 Pause on last rep) 10/10 KB Single Arm Push Press 20 Sit ups Skill- 20 Mins Clean + FS + Jerk *Build to a heavy set WOD- 10 Min AMRAP 10 Power Cleans 95/65 10 Wall Balls 10 “A” KB Swings 53/35 *Add 2 reps […]

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Category: WOD
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Friday May 18th, 2018

Warm up- 3 Rounds 15/12 Cals 10 DB Squats 10/10 DB Single Arm Press :30 Plank Skill- Front Squat 5 sets of 10 *Choose a moderate weight you can hit for 10 all 5 sets WOD- In teams of 2: 50-40-30-20-10 Cal Row 100-80-60-40-20 “A” Squats on two plates Post WOD- 21-18-15-12-9 GHD Sit ups […]

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