Wednesday November 8th

By | November 8th, 2017|WOD|

WOD: A. Back Squat, work to tough set of 3 reps B. 3 min AMRAP x 4 sets 3,6,9,12... Strict Supinated Pullups Box Jump Overs [...]

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Tuesday November 7th

By | November 8th, 2017|WOD|

WOD: 30 min AMRAP: In teams of 3 complete: 99 cals on airbike 99 KB swings (24kg/16kg) 99 Toes to bar (must work from same [...]

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Monday November 6th

By | November 8th, 2017|WOD|

WOD: A. 5 Hang Power Clean + 5 Hang Squat Clean + 5 Push Jerk, work to tough set B. 0-5 min AMRAP: 5 Burpee [...]

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Saturday November 4th

By | November 3rd, 2017|WOD|

WOD: Every 5 minutes x 6 sets 100m run 5 burpee 10 CTB / Pullup 5 Box jump over 10 Wall Balls 5 Burpee 10 [...]

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Friday November 3rd

By | November 2nd, 2017|WOD|

WOD: A 5 sets: 5 T&G @ 3030 rest :60 10 Dbell Rotating Bench Press @ 30X1 (neutral at bottom and pronated at top) rest [...]

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Thursday November 2nd

By | November 2nd, 2017|WOD|

WOD: 800m run rest 3 min 400m run r est 2 min 200m run + rest 6 min + 10 rounds for time: 4 Burpees [...]

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