Monday September 9th 2019

By | October 27th, 2019|WOD|

WOD: 090919 Power snatch . Above Knee Hang Squat Snatch (1 complex every 2 minutes x 10 sets ) 2.1 (T&G Power snatch) - No [...]

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Sunday September 8th 2019

By | October 27th, 2019|WOD|

WOD: 090819 25 min AMRAP 200m run 20 Sdlhp 24kg/16kg :30 side bridge/side 200m Row 15 Bench press Workout is measured by bench press weights. [...]

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Saturday September 7th 2019

By | October 27th, 2019|WOD|

WOD: 090719 In teams of 2 w/ equal work; 1 person working at a time For time: 1000m Row 800m Run plate run 45/25 1000m [...]

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Friday September 6th 2019

By | October 27th, 2019|WOD|

WOD: 090619 Squat Clean. Split Jerk  (take 1 rep every :90 for 7 sets ) Do not build to max, this is just to prep [...]

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Thursday September 5th 2019

By | October 27th, 2019|WOD|

WOD: 090519 EMOM: 1st min: Supinated Bent Over Barbell Row, 12 reps 2nd min: GHD sit ups, 15 reps 3rd min: SB Over the shoulder, [...]

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Wednesday September 4th 2019

By | October 27th, 2019|WOD|

WOD: 090419 Push press. push jerk. split jerk (1.1.2 every 1m45 x 7 sets ) right into below Strict Press (5 reps every :90 x [...]

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Tuesday September 3rd 2019

By | October 27th, 2019|WOD|

WOD: 090319 0-9 9 min AMRAP: 500m Row buy in + 9 Pullups 9 burpees 29 double unders Rx+ CTB within 15 minutes perform the [...]

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Monday September 2nd 2019

By | October 27th, 2019|WOD|

WOD: 090219 A1: SA KB/DB Sotts Press (8 reps/arm x 3 sets rest :30 ) A2: Metcon (No Measure) Hip/Thoracic Opener w/ PVC OH, 5/side [...]

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Sunday September 1st 2019

By | October 27th, 2019|WOD|

WOD: 090119 A1: Glute Bridge DB Floor Press (10 reps @ 21x1 x 5 sets rest :45) A2: Metcon (No Measure) Strict toes to bar [...]

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Saturday August 31st 2019

By | October 27th, 2019|WOD|

WOD: 083119 10 min Flow FLR on rings, :30-:40 1-2 Rope Ascends 3/3 alt pistol progression (progress from last week) 3 min AMRAP in teams [...]

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