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Category: WOD
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Wednesday February 8th, 2017

Warm up- 6 Min AMRAP W/a Partner Partner A Row for meters Partner B Performs 5 Push ups, 10 Sit ups, 15 AS *Switch when Partner B completes reps Skill- 3-5 Min with an empty BB Good Mornings, BS, FS, Stiff legged deads, Hang Cleans In 15 Mins: Build to heaviest Clean + Hang Clean […]

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Category: WOD
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Tuesday February 7th, 2017

Warm up- 3 Minute ROW/AD 3 Rounds 10 “A” KB swings 10 Jumping Squats 5 PVC Pass Throughs Skill- (20 Minutes) Push Jerk + Split Jerk *Build to a max for the day WOD- 15 Min EMOTM Minute 1- 10 DB or KB Thrusters Minute 2- 15 Burpees Minute 3- 15 Box Jumps *This will […]

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Category: WOD
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Monday February 6th, 2017

Warm up- (6 Mins) 100 SU’s or DU’s 3 Rounds 15/12 Cal Row 10 Goblet Squats 10 ALT. Lunges Skill- (25 Mins) Back Sqaut 2 Reps at 90% Build to 90% for the set of 2 Then: Front Squat Build to 1RM WOD- (15 MIN Cap) 3 Rounds 10 FS 135/95, 115/80,95/65 8 Strict HSPU […]

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Category: WOD
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Friday February 3rd, 2017

Warm up- 6 Min AMRAP 20x DU’s 1 Round “CINDY” Skill- Close Grip Bench Press 5 sets of 5 Superset with: DB Bent over Row 5 sets of 10 WOD- 27-21-15-9 Cal Row Box Jumps 24/20 *WOD can be performed before skill Post WOD- Spend time working on HS walks or 3 Rounds :30 HS […]

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