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Category: WOD
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Wednesday September 12th, 2018

Warm up- 400m Run 2 Rounds 1:00 AS 1:00 Ring Rows 1:00 Reverse Lunges 1:00 Plank Skill- EMOM x 10 3 Box Squats @ 60% of 1RM *Speed Reps to parallel or just above. WOD- 15 Min AMRAP 400m Run 10 Push Jerks 135/95 15 T2B Post WOD- 4 Sets 15 GHD Sit ups 10/10 […]

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Category: WOD
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Tuesday September 11th, 2018

Warm up- 5 Min on a Machine :50 Easy :10 Hard Prep for Skill Empty BB Hang Muscle cleans, FS, Deads, Strict Press, Good Mornings etc… Skill- 20 Min EMOM Minute 1 – 3 Hang Squat Cleans (65-75% of 1RM Clean) Minute 2 – 12 Alt. Arms DB Strict Press (6 Per Arm) AHAP *Do […]

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Category: WOD
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Monday September 10th, 2018

Warm up- 10 Mins *Move with a purpose 400m Run or 500m row 10 AS 10 Toe Touches 10 Alt. Lunges 10 Cossack Squats 10 Good Mornings 10 BB Back Squats :30 Bottom of squat hold 2 Sets 5 Pass Throughs + 5 OHS 5 Kip Swings + 2 Pull ups + 1 C2B :30 […]

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Category: WOD
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Friday September 7th, 2018

Warm up- 3 Sets 15/12 Cals 5/5 KB Hang Clean and Jerks 10 Goblet Squats (:3 Pause last Rep) :30 Bar Hang Skill- Every :45 for 9 Minutes (12 Sets) 1 Hang Sq. Clean + Jerk @ 75% of 1RM C+J WOD- Teams of 2: 10 Rounds Each 15/12 Cal AB 15 Air Squats Post […]

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