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Category: WOD
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Tuesday May 8th, 2018

Warm up- 3 Rounds 20/15 Cals 10 Goblet Squats (5 sec pause on last rep) 15 Sit ups 10/10 Single Arm Press R/L Skill- In 15 Mins build to a heavy set: Bear complex Power clean, Front Squat , Push Press, Back Squat, Second Push Press *NO Squat Clean Thruster WOD- For Time: 50/40 Cal […]

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Category: WOD
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Monday May 7th, 2018

Warm up- 1 Min Row/bike/jog/jump rope 5 Inch Worms + 5/5 Spiderman Lunges 1 Min Row/bike/jog/jump rope 15 Med Ball Cleans + 15 KB Swings 1 Min Row/bike/jog/jump rope 5 BB hang power cleans + 5 power cleans + 10 PP Set up for WOD WOD- 35 Min Cap 3 Rounds 10 Clean and Jerks […]

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Category: WOD
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Friday May 4th, 2018

Warm up- 300m Run 5 Inchworms + 5/5 Spriderman Lunges 200m Run 10 Lateral Lunges + 10 Air Squats 100m Run 10 BB Back Squats + 10 BB Good Mornings Skill- Every 3 Min for 3 Sets 7 Back Squats *3 Box Jumps after each set increasing in height *Every Set should be challenging with […]

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Category: WOD
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Thursday May 3rd, 2018

Warm up- 3 Rounds 15/12 Cals 5 Box Jumps 10/10 Single Arm DB Upright Rows 15 Air Squats WOD- EMOM 32 minutes Minute 1: 5 Power snatch 135/95 Minute 2: 15 Wall balls 20/14 Minute 3: 2 Rope climbs Minute 4: 20 Jumping lunges Post WOD- 3 Sets 1:00 HS Hold + 1 Strict HSPU every […]

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