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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Monday July 17th

By | July 16th, 2017|WOD|

WOD: A. Squat Clean Thruster, work to max B. 5 sets for time: 5 Squat Clean Thrusters @ 115lb/75lb 10 Burpee Box jumps @ 24"/20" [...]

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Saturday July 15th

By | July 14th, 2017|WOD|

WOD: A.Back Squat (6,5,4,3 @ 32X1, rest 2 min   )Slow and steady, stick to the tempo B. For time WIth a Partner Complete 5 Rounds [...]

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Friday July 14th

By | July 14th, 2017|WOD|

WOD: A.Bench Press (5,5,3,3 rest 2 min ) B1: Ring Dips (6-8 reps, rest 1 min ) B2: Single arm dumb bell row (6-8/arm,rest 1 [...]

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Thursday July 13th

By | July 14th, 2017|WOD|

WOD: (AMRAP - Reps) 30 Min EMOM: 1st: 15/10 Cal Airbike 2nd: 20 second Handstand Hold against wall ( facing the wall) 3rd: 50 Double [...]

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Wednesday July 12th

By | July 14th, 2017|WOD|

WOD: A. Deadlift (Work to a tough single for the day in 15 min )Double Overhand grip B.3 Rounds for Time: 400m run 16 Alt [...]

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Tuesday July 11th

By | July 14th, 2017|WOD|

WOD: A. Score is weight Every 4 min complete 1 set for 6 sets total(last set starts at 20): 35/25 cal row 10 overhead squats [...]

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Monday July 10th

By | July 14th, 2017|WOD|

WOD: A. Push Jerk (Work to a 1RM in 12 min ) B. Dumbell Bench Press  (6-8 reps @3131, rest 90 seconds x 3 sets [...]

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Saturday July 8th

By | July 14th, 2017|WOD|

WOD: A.Front Squat (work to a challenging single) **Bar must be taken from the ground**   B. For Time: Partner Workout ( only 1 person [...]

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