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Category: WOD
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Friday October 19th, 2018

Warm up- Front Rack Mobility DROM 2 Min Machine 2 Sets with an empty BB 5 Crane Squats 5 BTN Push Press 5 Hang Muscle cleans 5 Front Squats 5 Thrusters Skill- 1 Hang Clean + 2 Front squats *Heaviest set possible Split Jerk 3-3-3-3-3 *Building up to 80% for 3 WOD- Teams of 2: […]

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Category: WOD
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Thursday October 18th, 2018

Warm up- PVC Pass Throughs x 10 10 PVC OHS Bottom of a squat PVC Pass Throughs x 10 3 Sets 50 SU’s 5/5 KB Snatches 10 Alt. Lunges :30 Bar Hang 15 Sit ups Skill- Snatch 2-2-2-2-2-2 *Start @ 70% and build to a heavy double WOD- For Time: 30 T2B 40 Alt Db […]

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Category: WOD
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Wednesday October 17th, 2018

Warm up- Mobility 3 Rounds 15/12 Cals or 200m Run 10 Russian Swings 10 KB SDLHP 10 Ring Rows 20 Sit ups Skill- Hang Power Cleans 5×10 *Building in weight each set *Try and make the last two very challenging and heavy WOD- Teams of 2: 5 Rounds 10 Pull ups 10 Strict Press 95/65 […]

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Category: WOD
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Tuesday October 16th, 2018

Warm up- 3 Sets 15/12 Cals 5 Squat to Stands 10 Russian Swings 5/5 KB Presses 5 Strict Pull ups 10 Sit ups Skill- Deadlifts 4×5 @ 80% Split Jerk (Behind the Neck) *Heavy Single WOD- EMOM x 10 12/10 Cal Row Sprints EMOM x 10 10 Burpee Sprints Post WOD- 5 Sets 20 Alt V-ups […]

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