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Category: WOD
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Thursday July 12th, 2018

Warm up- 3 Sets 12/10 Cals or 100m Run 10 Alt. Lunges 10 Push ups 10 Ring rows Skill- 5 Sets 10 DB Bench Press (AHAP) 10 Strict or 5 Weighted Pull ups WOD- 17 Min AMRAP 200m Run 10 HSPU 25 Air Squats *RX+ 25ft HS Walk Post WOD- 3 Sets 3-Way Raise x […]

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Category: WOD
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Wednesday July 11th, 2018

Warm up- 3 Rounds 15/12 or 200m Run 10 BB Good Mornings 10 KB Suit Case DL’s 10/10 DB S2OH *Prep for WOD WOD- Teams of 2 30 Mins to compete: 50-40-30-20-10 Deadlifts 135/95 Hang Power Cleans 135/95 Jerks 135/95 *Every Min on the Minute, 3 Burpees *RX+ 155/105 Post WOD- Tabata V-Ups 100x Ab-mat […]

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Category: WOD
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Tuesday July 10th, 2018

Warm up- 3 Sets 75 SU’s 5 Pass Throughs 10 PVC OHS 15 Hollow Rocks with PVC Skill- Every 2 Mins x 10 Rounds 10/7 Cal AB 2 Power Snatches (Climbing) *Sub Row or Ski if AB is taken *10 Rounds, Small jumps in weight are fine. Do 3-4 Hang Power snatches if you struggle […]

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Category: WOD
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Monday July 9th, 2018

Warm up- 2 Rounds 1 Min on a machine 10 Spridermans(5 Per Leg) 10 Air Squats 10 Pass Throughs 10 Kip Swings 10 Band Pull Aparts Skill- (15 Mins) Front Squats 5 Reps @ 75% 3 Reps @ 85% 1 Rep @ 100% (Try for a New MAX) WOD- 3 Rounds 800m run 25 T2B […]

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