Thursday June 29th

By | June 29th, 2017|WOD|

WOD: Metcon (No Measure) 24 Min EMOM: 1st: 18/15 Cal Row 2nd: 15 Wall Ball 20/14 to 10/9ft 3rd: 12 C2B Pull Up 4th: Rest

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Wednesday June 28th

By | June 27th, 2017|WOD|

WOD: A. Deadlift (2 reps OTM for 10 minutes) B. For Time: 10,9,8...1 Deadlift 80% of heaviest from A. 1,2,3...10 HSPU * Deadlift reps starting at [...]

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Tuesday June 27th

By | June 26th, 2017|WOD|

WOD: On a 30 Minute Running Clock: 0-10 Min: 3 Rounds for time: 200m run 30 Double unders 10-20 Min: 21-15-9 Hand Release Push Up [...]

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Monday June 26th

By | June 26th, 2017|WOD|

WOD: A. Push Jerk (1 rep OTM for 10 minutes) B. 3 Rounds for time: 500m row 15 burpees 12 pull-ups 9 burpees

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Saturday June 24th

By | June 25th, 2017|WOD|

WOD: A. Front squat (work to a tough 3 reps, taken from ground) B. 5 rounds for time: 200m run 15 thrusters @ 75lb/55lb 15 Burpees [...]

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Friday June 23rd

By | June 25th, 2017|WOD|

WOD: A1. Bench press (6-8 reps rest :90) A2. Weight Pull-ups 6-8 reps rest :90 x 3 sets) B.  5 rounds for time: 18 cal [...]

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Thursday June 22nd

By | June 25th, 2017|WOD|

WOD: 10 min AMRAP: 20 Cal Row 15 Hand Release Push Up 10 Dumbell Thruster @ 50/35# / Hand -rest 10 min 10 min AMRAP: [...]

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Wednesday June 21st

By | June 25th, 2017|WOD|

WOD: A. Deadlift (3 T&G reps OTM for 10 mins) B. 4 Rounds for time: 400m run 25 wall balls

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Tuesday June 20th

By | June 25th, 2017|WOD|

WOD: On a 30 Minute Running Clock: (0-10) 30 Snatch For Time 115/75 (10-20) For Time: 15-12-9 Pull Up Burpee (20-30) Run 1 mile For [...]

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Monday June 19th

By | June 25th, 2017|WOD|

WOD: A. Split Jerk (OTM for 10 min, start light end heavy) B. For Time: 21-15-9 Row cals HSPU Hang power clean 115/75  

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