Monday October 8th

By | October 18th, 2018|WOD|

WOD: A. deficit deadlift (work to tough set of 5 ) use 25lb plate for deficit. only have 6 sets to work to moderately challenging [...]

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Sunday October 7th

By | October 18th, 2018|WOD|

WOD: 4 sets: (counting warm up) 10 Back Squats rest :60 10 UB Ring Dips rest :60 *Scale: RPU, Pu Score back squats Metcon (No [...]

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Saturday October 6th

By | October 18th, 2018|WOD|

WOD: Metcon (Time) In teams of 2 with equal work. 1 person works at a time except on run and burps 3 sets for time: [...]

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Friday October 5th

By | October 18th, 2018|WOD|

WOD: 4 sets: Larm 5 Pelvic Bridging floor press 1 Turkish Get up (ascend) 25 ft Sa OH Walking Lunge 25ft Sa OH walk Turkish [...]

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Thursday October 4th

By | October 18th, 2018|WOD|

WOD: 30 min 1st min: 3 wtd pullups + 1 rope climb 2nd min: 12/9 cals Ski Erg 3rd min: 3 wall climbs 4th min: [...]

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Wednesday October 3rd

By | October 18th, 2018|WOD|

WOD: Take 1 set every 2 minutes x 10 sets 5 Wall Balls 20lb/14lb 5 Toes to bar 5 Power Snatch --You may move up [...]

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Tuesdays October 2nd

By | October 18th, 2018|WOD|

WOD: A, Push Press (8 reps ) perform 8 reps every other minute x 6 sets *start blank bar and move up from there B.  [...]

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Monday October 1st

By | October 18th, 2018|WOD|

WOD:  A, Back Squat (work to tough set of 6 ) B. EMOM x 15 min: 1st min :30 AMRAP Strict Pullups 2nd min: 75ft [...]

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Sunday September 30th

By | October 18th, 2018|WOD|

WOD: EMOM x 30 min: 1st min: 8 push press 2nd min: 40 sec Ski @ 70-80% 3rd min: 12-15 ghd sit ups 4th min: [...]

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Saturday September 29th

By | October 18th, 2018|WOD|

WOD: 3 rounds for time w/ partner (1 partner working at a time) 800m Run 30 burpee Box Jumps Overs 24"/20" 30 Renegade Rows 35/25 [...]

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