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Friday January 19th, 2018

Warm up- 2 Rounds 50 DU’s or SU’s 10 KB Deadlifts 10 Russian Swings 15 Hollow Rocks Skill- 10 Min EMOM 2 Hang Power Cleans *Building over the course of the EMOM WOD- Every 4 Mins for 5 Rounds 12/10 Cal Bike 15 SDLHP 95/65 12/10 Cal Row 15 Pull ups RX+ 15/12 Post WOD- Tabata […]

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Thursday January 18th, 2018

Warm up- 2 Rounds 20 Jumping Jacks 20 Clap Jacks 10 Band Pull Aparts 10 Push Ups :30 Plank Skill- Bench Press 5-3-2-2-1-1 WOD- In teams of 2: 20 Min AMRAP 12/10 Cal Row 5 DB Snatches Right 50/35 Single right arm OH Lunge 25ft 5 DB Snatches Left Single left arm OH Lunge 25ft […]

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Wednesday January 17th, 2018

Warm up- 2 Rounds 15 Cals of your Choice 16 Alt. Lunges 10 DB Thrusters 10 Sit ups 10 PVC Pass Throughs Skill- Every :90 for 8 Sets: 1 Clean + 3 Front Squats + 1 Jerk *Start @ 65% of 1RM Clean + Jerk. *Build 5-10 lbs on each set. Do not go higher […]

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Tuesday January 16th, 2018

Warm up- 1.) Joint Prep 2.) 2 Rounds- With an empty barbell 5 Deadlifts 5 Hang Muscle Cleans 5 Hang Power Cleans 5 Power Cleans WOD- EMOM 10 Minutes: 15 Wall Balls 20/14 Immediately into: EMOM 10 Minutes: 15/12 Cal Row Immediately into: EMOM 10 Minutes: 10 Bar-facing Burpees Immediately into: EMOM 10 Minutes 5 […]

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