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Category: WOD
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Wednesday February 1st, 2017

Warm up- :30 of: High Knee Jumping Jacks Butt kickers Alt. Lunges Mountain Climbers AS Skill- Every 2 mins x 4 4 reps @ 85% of Heavy 4 from 2 wks ago Then: 3 sets of 10 Jumping Squats 95/65 WOD- In teams of 2 2000m Row 42 Thrusters 95’65 42 C2B pull ups 1000m […]

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Category: WOD
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Tuesday January 31st, 2017

Warm up- 4 Rounds 200m Row 6 Burpees :30 AD   Skill- Push Press 3×5 @ 75% of last wks heavy single Rest 1:30 Weighted strict Pull ups 3×5 *Perform as a superset *If you can’t perform a weighted pull up, perform your most challenging set of 5 pull ups WOD- 12 Min AMRAP 8 […]

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Category: WOD
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Monday January 30th, 2017

Warm up- 50 DU’s/100 Singles Tabata Goblet Squats Hollow Rocks *Switch back n forth 50 DU’s/100 Singles Skill- Front Squat 5-4-3-2-1 65%, 75%, 80%, 85-90%, 90-95% WOD- Open workout 15.3 AMRAP 14 mins of: 7 MU’s 50 Wall Balls 20/14 100 DU’s Scaled 50 Wall Balls 20/10 9″ target for both 200 Single Unders Post […]

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Category: WOD
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Friday January 27th, 2017

Warm Up- 2 min Row/Ad/DU’s 10 PVC Pass Through 10 OHS PVC -DROM- Skill- 5 mins Snatching/OHS from different positions with an Empty BB Then: Every 1:30 x 5 4@65% 3@70% 2@75% 1@80% 1@85% *No TNG WOD- 10 Min AMRAP 5 Pull ups 10 Push ups 15 Air Squats then: In 10 minutes Max OHS […]

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