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Category: WOD
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Wednesday June 27th, 2018

Warm up- 3 Rounds 15/12 or 200m Run 5 Pass Throughs + 10 OHS 3 Kip Swings + 2 Pull ups 15 Sit ups Skill- Every 2 Mins x 8 Rounds 10 T2B 2 Snatches (building) WOD- For Time: 3 Rounds 800m run 40 Ab-mat Sit ups 20 Box Jumps 24/20 RX+ 30/24 Post WOD- […]

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Category: WOD
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Tuesday June 26th, 2018

Warm up- 3 rounds 15/12 Cals 10 BB Good Mornings 10 KB DL’s 10 Single Arm KB/DB Push Press 15 Sit ups WOD- Every 4 Mins x 5 Rounds 20/15 Cal AB 1 Round of ascending “DT” *Start at 135/95 and add each round *Score is highest weight you complete in the 4min Cap Post […]

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Category: WOD
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Monday June 25th, 2018

Warm up- Couch Stretch 1:30 R/L Then: 3 Rounds 100m Run 1 Round of Cindy Skill- Front Squat 5 @ 65% 5 @ 75% Max Reps @ 85% WOD- Run 1 Mile “Buy in” Immediately into… 7 Rounds 7 Pull ups 7 “A” KB swings 50/53 7 Front Squats 115/75 RX + 135/95, C2B Pull […]

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Category: WOD
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Friday June 22nd, 2018

Warm up- 3 Rounds 75 SU’s 15 AS 10 Push Ups 10 Band Pull Aparts 10 Sit ups Skill- 5 Sets 3 Strict Press (AHAP) Immediately into: 10 DB Bent Over Rows (AHAP) WOD-   AMRAP 9 Mins 9 Front Squats 95/65 9 Push Press 9 Thrusters Post WOD- 5-4-3-2-1 Strict Pull ups 10-8-6-4-2 Strict […]

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