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Category: WOD
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Monday May 14th, 2018

Warm up- 2 Rounds 25/20 Cal Machine or 400m Run 20 KB Swings 10/10 KB Press R/L 10 KB Good Mornings 20 Sit ups *Set up for workout WOD- On a 5 Min running clock… 15/12 Cal Bike 15/12 Cal Row 15 Burpees Max Clean and Jerks 135/95 *Rest :90 *Repeat for 5 Rounds Round […]

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Category: WOD
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Friday May 11th, 2018

Warm up- 3 Rounds 1:00 Machine 10 Inchworms 10 Banded or BB Goodmornings 20 Plate hops WOD- For time: 21-15-9 Deadlift 315/205 Box jump 30/24 Extra Gainz- 2 Rounds 50 Russian Swings 53/35 50 Sit ups (feet anchored on KB) 100 DU’s RX+ 70/53 Post GAINZ- 3 Sets 5 Strict Pull ups 3 BMU’s 10 […]

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Category: WOD
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Thursday May 10th, 2018

Warm up- DROM Running Drills 2 Rounds 5 Ring Rows 5 Burpees 5 AS WOD- For total reps: In 8:00 Run 800 meters in remaining time: AMRAP rounds of “Cindy” Rest 2:00 In 8:00 Run 800 meters in remaining time: AMRAP rounds of “Cindy” Rest 2:00 In 8:00 Run 800 meters in remaining time: AMRAP […]

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Category: WOD
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Wednesday May 9th, 2018

Warm up- 2 rounds 1:00 on a machine 10 KB upright rows 10 KB Good Mornings 10 Walking lunges 10 Pass Throughs + 10 OHS 10 Strict Pull ups WOD- In teams of 2: 10 Mins to lift as much as possible… 100 Cal bike Max Snatches 135/95 -Rest 3 Mins- 10 Mins to finish… […]

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