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Category: WOD
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Thursday October 20th, 2017

Warm up- 2 Rounds 100m Run 6/6 Single Arm Press(Round 1) and push press (Round 2) 6 Ring Rows 10 Walking Lunges (Round 1 no weight, Round 2 single DB OH) 2/2 Turkish Get ups Skill- Split Jerk 1RM WOD- EMOM x 7 (Same Minute) 10 Wall Balls 5 Jerks 115/75 Rest 1 Min EMOM […]

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Category: WOD
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Wednesday October 18th, 2017

Warm up- 2 Rounds 20 Cal Row/AB/Ski 10 PVC Pass Throughs 10 PVC OHS 10 AS Skill- EMOM x 6 Minutes 2 Snatch Balance + 1 OHS @ 65% of 1RM Snatch WOD- For Time: 30 Push-Ups 15/15 KB Snatches 53/35 30 Box Jump Overs 24 Push-Ups 12/12 KB Snatches 24 Box Jumps Overs 18 […]

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Tuesday October 17th, 2017

Warm up- 1.) 400m run 2.) Joint Prep 3.) With an empty BB: 5 High Hang Muscle Cleans 5 Mid thigh Power Cleans 5 Stiff Legged Deads 5 Halting Dead Power Cleans 5 Power Cleans Skill- Power Clean 3-3-3-3-3 DeadLift 3-3-3 *Start slightly above your last heavy triple Power Clean *Does not have to be […]

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Category: WOD
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Monday October 16th, 2017

Warm up- 1.) :30 Front Rack Stretch :90 Deep Squat Hold 2.) 2 Rounds 25 Jumping Jacks 25 Clap Jacks 20/side Front to Back Leg Swings 10 Goblet Squats 10 Ring Rows Skill- Front Squat 5 @ 75% 3 @ 85% 1 @ 100% *Try going for a new Max. Trying hitting something close to […]

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