Saturday April 29th

By | April 28th, 2017|WOD|

WOD: for time in teams of 2: Run 800m together 100 Wall Balls (split evenly) Run 400m together 100 Ab Mat sit ups (split evenly) Run [...]

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Friday April 28th

By | April 27th, 2017|WOD|

WOD: A1. Pendlay Rows, 6 reps x 5 sets rest :20 A2. Pull Progression, :20 AMRAP x 5 sets rest 2 min *Adv BMU, Int [...]

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Thursday April 27th

By | April 26th, 2017|WOD|

WOD: 30 min EMOM (no measure) 1st min: 10 Hang Power Snatch 2nd min: :20 AMRAP Toes to bar 3rd min: :30 Row @ 90% [...]

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Wednesday April 26th

By | April 25th, 2017|WOD|

WOD: A. Strict press, work to tough set of 4 reps B. Rx 10 sets for time: 2 Wall Walks 20 Double Unders Rx+ 10 sets [...]

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Tuesday April 25th

By | April 24th, 2017|WOD|

WOD: A. Double Overhand Grip Deadlift, build to tough set of 5 T&G reps within 15 min B. EMOM x 20 min (measure is weight) 1st [...]

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Monday April 24th

By | April 23rd, 2017|WOD|

WOD: A1. Front Sqaut, 4 reps x 5 sets rest 1 min A2. Wtd Pronated Strict Pullup, 4 reps x 5 sets rest 1 min *3 "build [...]

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Saturday April 22nd

By | April 21st, 2017|WOD|

WOD: In teams of 2 split the following for time: 2 mile run (switch every 400m) 200 Push ups (switch every 10) 200 Air Squats [...]

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Friday April 21st

By | April 20th, 2017|WOD|

WOD: A. 5 sets: Strict Supinated Pullups 8-12 UB reps *Female, 4-8 UB reps* rest :20 Bent Over Barbell Rows, 12-15 reps Rest 2 minutes [...]

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Thursday April 20th

By | April 19th, 2017|WOD|

WOD:  30 minute partner workout: 10 Calorie row damper 10 Toes to Bar 10 Box jumps *Switch every movement; 1 partner works at a time* [...]

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Wednesday April 19th

By | April 18th, 2017|WOD|

WOD: A. Strict press, work to tough set of 6 reps B. EMOM x 20 min: 1st min: 10 HSPU 2nd min: 45 Double Unders [...]

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