Thursday June 1st

By | May 31st, 2017|WOD|

WOD: A.Front Squat (work to a tough set of 3) B. 3 rounds for time: 10 front squat 155/115 30 cal row 60 double unders

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Wednesday May 31st

By | May 31st, 2017|WOD|

WOD: A.Push Press (work to a tough set of 6 in 15 minutes) B.14 min EMOM: 1st min: 200m run 2nd min: 7 pullup + [...]

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Tuesday May 30th

By | May 29th, 2017|WOD|

WOD: With partner complete a 3k row for time *must switch ever 500m 15 minute AMRAP: 100 DB snatch 50/35 100 burpee box jump over [...]

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Monday May 29th

By | May 29th, 2017|WOD|

WOD: A. Back squat (3 sets of 5 at a moderate weight) B. 12 min AMRAP: 6 Hang power snatches (115/75) 18 Wall balls (20/14)

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Saturday May 27th

By | May 29th, 2017|WOD|

WOD: The Murph 1 mile run 100 pull-ups 200 push-ups 300 squats 1 mile run *20 lb vest if you have one*

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Friday May 26th

By | May 25th, 2017|WOD|

WOD: A. Squat Snatch, work to to max taking 1 rep every :60 x 12 sets + 10 rounds for time w/ team of 2 [...]

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Thursday May 25th

By | May 24th, 2017|WOD|

WOD: 5 sets: 5 challenging bench press 10 Burpees 50 Double Unders rest 2 min b/t sets *take 5 sets to work to bench press [...]

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Wednesday May 24th

By | May 23rd, 2017|WOD|

WOD: A. Strict Press, work to max B. For time: 21-15-9 HSPU Toes to bar *10 min CAP* *Take 10 minutes to work skill before [...]

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Tuesday May 23rd

By | May 22nd, 2017|WOD|

WOD: A. Deadlift, build to tough set of build to tough single B. Power Clean,1 single every :60 x 12 min - start light and build to max [...]

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Monday May 22nd

By | May 22nd, 2017|WOD|

WOD: A. Front Squat, max B. Wtd Pronated Strict Pullup, max + Rx 5 rounds for time 10 CTB 5 Hang Squat Clean Thruster @ [...]

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