Monday October 23rd

By | October 22nd, 2017|WOD|

WOD: A. Work to tough set (unbroken) 3 T&G Power Clean + 3 Hang Squat Clean + 3 Shoulder to overhead B. EMOM x 20 [...]

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Saturday October 21st

By | October 22nd, 2017|WOD|

WOD: Every 3 minutes x 9 sets 4 Power snatch @ 95lb/65lb 5 CTB 6 Burpee Box jump @ 24"/20" 7 Thrusters @ 95lb/65lb *Rx+ [...]

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Friday October 20th

By | October 22nd, 2017|WOD|

WOD: EMOM x 20 min: 1st min: 5 T&G DL @ 30X1 2nd min: 5 Tough Bench press 3rd min: 12 Russian Swings @heavy load [...]

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Thursday October 19th

By | October 22nd, 2017|WOD|

WOD: A. 400m Run (Time) Max Effort 400m Run x 2 sets with 4 min rest b/t each *rest approx 6-8 minutes until everyone gets [...]

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Wednesday October 18th

By | October 22nd, 2017|WOD|

WOD: Alternate b/t movements every :90 x 5 sets A1: Back Squat (@ 30X1, 6 reps ) A2: Single arm dumb bell row (10 reps/arm [...]

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Tuesday October 17th

By | October 22nd, 2017|WOD|

WOD: 4 sets: :30 Airbike :30 Box jumps @ 24"/20" :30 KB Swings @ 24kg/16kg rest :90 b/t sets + rest 3 min + 4 [...]

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Monday October 16th

By | October 22nd, 2017|WOD|

WOD: A. 6 DL. 5 hang power cleans. 4 front squat. 3 shoulder to overhead Work to tough set (unbroken) B. Every 3 minutes x [...]

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Saturday October 14th

By | October 22nd, 2017|WOD|

WOD: Every 2 minutes perform 1 fast set x 12 sets 3 Box jumps 3 Burpees 6 Wall Balls @ 20lb/14lb 6 CTB / Pullup [...]

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Friday October 13th

By | October 22nd, 2017|WOD|

WOD: A1: Deadlift (10 reps @ 30X1) 4 sets: (Dont Count 2 warm up sets. May build through 4 sets) *rest :20 A2: Dynamic Push [...]

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Thursday October 12th

By | October 22nd, 2017|WOD|

WOD: 3 sets: 400m Run rest 2 min b/t score is worst time rest approx 6-8 minutes until everyone gets at least 8 minutes rest [...]

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