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Category: WOD
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Friday October 6th, 2017

Warm up- 3 Min ROW/RUN/Jump Rope/Bike Burgner Warm up Skill- Snatch 3 EMOM x 3 Min 2 EMOM x 3 Min 1 EMOM x 4 Min *Try working to a max *Keep same weight for all 3 min x 3 reps, Add for the 2 rep and the 1 rep. *Use 3’s as a solid […]

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Category: WOD
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Thursday October 5th, 2017

Warm up- 1.) 400m Run 2 Rounds 5/5 Turkish Get ups 15 Band Pull aparts :30 Straight arm plank Then: :20 Partner Hanging shoulder stretch 5 Kip swings + 10 Strict Press 5 Kip swings + 5 Pull ups + 10 Push Press Skill- Split Jerk 5-3-3-2-2-2 *Build to a 2RM WOD- For Time: 1000m […]

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Category: WOD
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Wednesday October 4th, 2017

Warm up- 1.) 3 Min ROW/RUN/Bike/Jump Rope 2.) 2 Rounds 10 Spiderman 5 Inch Worms 10 Lateral Lunges 10 Squats (Round 1: AS, Round 2: Emtpy BB) Skill- Every 2:00 mins for 12 Mins (6 Sets) Back Squat Sets 1-3 – 3 Reps @ 75% Sets 4-6 – 3 Reps @ 80% *The Focus on […]

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Category: WOD
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Tuesday October 3rd, 2017

Warm up- 400m Run 2 Rounds 15 Pass Throughs 10 Spiderman 5 Inch Worms + Push up 10 Lateral Lunges Skill- Front Squat 5 x 65% of 1RM 5 x 75% Max Reps at 85% WOD- For Time: 18 Min Cap 15-12-9-6-3 Thrusters *15 T2B after each set 15 set: 95/65 12 set: 115/75 9 […]

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