Friday July 28th

By | July 27th, 2017|WOD|

WOD: A.  5 sets: Front Squat x 8 reps @ 3111 Rest 60 seconds Ring Row x 10-12 reps @ 2111 Rest 60 seconds B. EMOM [...]

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Thursday July 27th

By | July 26th, 2017|WOD|

WOD: Every 2 minutes, for 16 minutes (3 sets of each): Station 1 – Split-Stance Romanian Deadlift x 8 reps each leg @ 3011 Station [...]

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Wednesday July 26th

By | July 25th, 2017|WOD|

WOD: A. 3 sets: (1-2 warm up sets) Bench Press x 10 reps @ 20X1 Rest 45 seconds Strict Supinated Pull-Ups x 4-8 UB reps (load/modify [...]

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Tuesday July 25th

By | July 24th, 2017|WOD|

WOD: Every 6 minutes, for 30 minutes (5 sets) for times: 500 Meter Row 15 toes to bar

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Monday July 24th

By | July 23rd, 2017|WOD|

WOD: A. Thruster, work to tough 3 rep (must power clean first rep) (15 min) B. Rx Unbroken 10-1 for time *Perform 5 Pullups after [...]

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Saturday July 22nd

By | July 23rd, 2017|WOD|

WOD: For time in Teams of 2: (Co-Ed Teams) 400m Run w/ Wall Ball Over the shoulder Carry Each Shoulder 100 Push ups 100 Pullups 100 [...]

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Friday July 21st

By | July 23rd, 2017|WOD|

WOD: 10 minutes of Handstand Hold Practice *off wall if advanced* *looking for :10-:20 holds with :60 rest* A1. Romanian DL @ 3011, 10 reps x 3 [...]

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Thursday July 20th

By | July 23rd, 2017|WOD|

WOD: EMOM x 30 minutes: 1st min: Front Squat, 5 tough reps (taken from ground) 2nd min: Toes to bar, 9-12 unbroken reps 3rd min: Run [...]

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Wednesday July 19th

By | July 23rd, 2017|WOD|

WOD: A. Wtd Ring Dips, build to tough triple within 10 minutes *Sub with bar dip if needed* B.Rx 5 sets for time: 100m Farmers [...]

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Tuesday July 18th

By | July 23rd, 2017|WOD|

WOD: 3 sets @ moderate effort: 400m Row :30 L-Side Bridge 400m Run :30 R-Side Bridge + rest 7 min w/ active stretching + "Annie" [...]

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