Wednesday December 5th

By | December 19th, 2018|WOD|

1 set every 4 min: 5 UB heavy Bench Press 7 bar facing burpees 9 UB Heavy Deadlift **MUST FINISH EACH ROUND BEFORE 2 minutes** [...]

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Tuesday December 4th

By | December 19th, 2018|WOD|

A. 5 sets: 5-7 Lean away strict pulls up @ 21X1 rest :20 12-15 pronated Ring Rows rest 1m45 B. 5000m row for time with [...]

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Monday December 3rd

By | December 19th, 2018|WOD|

A. Squat Snatch . Overhead Squat (1.1 x 13 sets rest 1 min ) start with blank bar and increase by very small amounts B. [...]

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Sunday December 2nd

By | December 19th, 2018|WOD|

16 min EMOM: 1st min: 5-6 /grip strict Pullups on Rope (modify is inverted row from rope) 2nd min: 3-4/leg pistol squats (box, band, un-assisted [...]

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Saturday December 1st

By | December 19th, 2018|WOD|

10 min FLOW/Accessory -Banded abduction steps 25ft each direction - SA Waiters Carry with plate, 50ft/arm - 8 -10 strict toes to bar 20 min [...]

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Friday November 30th

By | December 19th, 2018|WOD|

113018 Above knee Hang Power Clean (3 reps x 7 sets rest 2 min b/t sets ) Hit 3 high box jumps just before attempting [...]

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Thursday November 29th

By | December 19th, 2018|WOD|

A1-A3 is more to prep for fight gone bad. start with blank bar and build to heavier than you will use for workout. Do not [...]

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Wednesday November 28th

By | December 19th, 2018|WOD|

A1: Deadlift (2 reps @ 5050 x 4 sets rest :30) control 2nd rep to ground as well A2: Wtd. Ring Dips (5 reps @ [...]

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Tuesday November 27th

By | December 19th, 2018|WOD|

A. Wtd. Pronated Strict Pullups (3 reps every minute x 6 sets ) same weight throughout --no rest into next station Pendlay Row (7 reps [...]

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Monday November 26th

By | December 19th, 2018|WOD|

A. Overhead Squat (3 reps @ 33X1 -- work to tough set within 6-7 sets) 15 min B. EMOM x 15 min: 1st min: Snatch [...]

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