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Category: WOD
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Thursday December 15th, 2016

Warm up- Tabata Russian Swings Mountain Climbers -DROM- Take 5-10 Minutes prep for workout WOD- Partner WOD AMRAP 30 Mins 100 DU’s 75 Wall Balls 25 Ring Dips Partner 1 Rows 500m, while partner 2 accumulates AMRAP. Partners switch and Partner 1 will take over where partner 2 finished *Sub push ups for ring dips […]

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Category: WOD
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Wednesday December 14th, 2016

Warm up- 2 Min AD/Row -DROM- 1 Minute KB Squat hold Skill- Back Squat 3×5 @ 85% of 1RM WOD- 10 Minute AMRAP Row 1500/1200m Max OHS 75/55 *Score is OHS Post WOD- 3×10 Front Rack KB step ups 50x Hollow Rocks Tweet

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Category: WOD
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Tuesday December 13th, 2016

Warm up- 100x DU’s 3 Rounds 15 Cal Row 10 Good Mornings 5 Clapping Push-ups Skill- (20 Mins) Deadlift 5×5 @ 85%-90% of last wks heavy 5 Super set with 3×10 of DB/KB Rows. (Heavy) WOD- For Time: 150 Burpees  to a 6″ Target Post WOD- 3×10 GHR’s 3×10 Push ups Tweet

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Category: WOD
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Monday December 12th, 2016

Warm up- 500m Row -DROM- 2 Rounds with an EMPTY BB 5 BS-5 BTN Presses-5 Good Morning- 5 FS – 5 Stiff legged Deads – 5 PP Skill- (15 Mins) Power Clean + 2x FS + 1x Jerk *Build to a heavy set WOD- 10 Rounds 3 Squat Clean and Jerk 195/145 4 Box Jumps […]

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