Saturday December 23rd

By | December 23rd, 2017|WOD|

WOD: 12 days of Christmas 1 :20 Front Bridge Hold 2 Clapping Push ups 3 Toes to bar 4 Pullups 5 Lunges per leg 6 [...]

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Friday December 22nd

By | December 23rd, 2017|WOD|

WOD: A. Snatch Grip Deadlift (3010 tempo, 5,5,3,3 rest 2 min ) B.Power Snatch (1.1 every 90 seconds x 6 sets, build per set ) [...]

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Thursday December 21st

By | December 23rd, 2017|WOD|

WOD: For Time: 150 Double Unders + 3 Rounds: 10 Dumbell Ground To Overhead 50/35 ( ea. hand) 20 Burpee Box Jumps 24/20" + 150 Double [...]

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Wednesday December 20th

By | December 23rd, 2017|WOD|

WOD: A. Barbell strict press (5,3,2,5,3,2 ,rest 2 min ) second wave heavier than first, only score second set of 2 B. 3 Rounds for [...]

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Tuesday December 19th

By | December 23rd, 2017|WOD|

WOD: Metcon (Time) With a partner complete 6 rounds for time: 3 rounds each alternating rounds 27/ 21 cal row 21 burpees 15 KBS 32/24kg [...]

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Monday December 18th

By | December 23rd, 2017|WOD|

WOD: A. Back Squat (5,5,3,3 rest 2 min ) B. 10 min AMRAP 12 dumbell power clean 50 ft Front rack walking lunges 9 C2B [...]

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Saturday December 16th

By | December 23rd, 2017|WOD|

WOD: In teams of 2 complete the following: 25 Min AMRAP: 50 Power Snatch 135/95 + AMRAP Rounds in remaining time ( alternate per round) [...]

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Friday December 15th

By | December 23rd, 2017|WOD|

WOD: A.Clean Gripped Deadlift (6,6,4,4 rest 2 min ) 30X0 tempo B. Power Clean (1.1 Every 90 seconds x 6 sets) Increase weight per set [...]

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Thursday December 14th

By | December 23rd, 2017|WOD|

WOD: 5 sets: 60 second airbike ( for cals) 60 second rest 60 second Russian KBS 32/24 60 second rest 60 seconds max double unders [...]

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Wednesday December 13th

By | December 23rd, 2017|WOD|

WOD: A. Strict Press (6,6,4,4 rest 2 min, add from last week. ) B. For Time: 10>1 Strict HSPU *10/8 cal row after every set, [...]

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