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Category: WOD
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Friday May 18th, 2018

Warm up- 3 Rounds 15/12 Cals 10 DB Squats 10/10 DB Single Arm Press :30 Plank Skill- Front Squat 5 sets of 10 *Choose a moderate weight you can hit for 10 all 5 sets WOD- In teams of 2: 50-40-30-20-10 Cal Row 100-80-60-40-20 “A” Squats on two plates Post WOD- 21-18-15-12-9 GHD Sit ups […]

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Thursday May 17th, 2018

Warm up- Running Drills Drom Prepping for WOD WOD- For time: 40 Min CAP 400m Run 120 DU’s 400m Run 100 Wall Balls 400m Run 80 Sit ups 400m Run 60 T2B 400m Run 40 Alt. DB Snatch 50/35 400m Run 20 HSPU 400m Run *Enjoy Post WOD- 5-10 Min easy bike or row 1:30 […]

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Category: WOD
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Wednesday May 16th, 2018

Warm up- 3 Rounds 15/12 Cal Machine or 300m run 5 Strict Pull ups 10 Push Ups 15 Alt. Lunges Skill- Bench Press 5 Sets of 10 @ 65% + WOD- 21 Min EMOM Min 1 – 15/12 Cal Ski Min 2 – 15 Russian KB Swings (AHAP) Min 3 – 15 Burpees over the […]

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Category: WOD
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Tuesday May 15th, 2018

Warm up- 3 Rounds 1:00 Machine 5 Inch Worms 10 Pass Throughs 15 OHS 20 Plate Hops Skill- Every 2:30 x 7 Rounds 50 DU’s 3 Snatches (Build in weight) WOD- For time: 21 Squat snatch 95/65 7 Muscle ups 15 Squat snatch 95/65 5 Muscle ups 9 Squat snatch 95/65 3 Muscle ups *if you have […]

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