Thursday August 30th

By | September 6th, 2018|WOD|

WOD: A. Front Squat (2 reps @ 32X2 x 8 sets) rest 1 min b/t A1. wtd supinated strict pullup (2 reps @ 31X1 x [...]

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Wednesday August 29th

By | September 6th, 2018|WOD|

WOD: 082918 10 min AMRAP @ 90% effort 10 CTB 10 Cals on row 20 Wall Balls 20lb/14lb Rx-  Pullups rest 7 min b/t metcon [...]

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Tuesday August 28th

By | September 6th, 2018|WOD|

 WOD: A. Push Jerk (3 reps x 5 sets ) rest :30 before alt dbell splits Alternating DBell Split Jerk (5 reps/foot reps x 5 [...]

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Monday August 27th

By | September 6th, 2018|WOD|

WOD: A. Snatch High Pull . Power Snatch . Squat Snatch (1.1.1  ( Pause in Squat snatch catch for :03) ) Reset b/t all reps [...]

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Saturday August 25th

By | September 6th, 2018|WOD|

WOD: 30 min AMRAP -In teams of 2; -1 person works @ a time -all work separated evenly. -Only 1 station per team unless different [...]

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Friday August 24th

By | September 6th, 2018|WOD|

WOD: A. 3 position power clean  (1 rep per position x 10 sets rest 1m10) Power clean, Below Knee Power Clean, above knee power clean [...]

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Thursday August 23rd

By | September 6th, 2018|WOD|

WOD: A. Front Squat (within 7 sets work to tough set of 4) rest 1 min, then go to Wtd pullup A1, Wtd. Pronated Strict [...]

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Wednesday August 22nd

By | September 6th, 2018|WOD|

WOD: A. @ 0 on the clock: Complete @ 90% effort 2 rounds: 200m Run 15 Wall Balls @ 20lb/14lb 10 Power Cleans 95lb/65lb 5 [...]

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Tuesday August 21st

By | September 6th, 2018|WOD|

WOD: A. Seated SA Dbell  (8 reps /arm x 4 sets ) perform the push jerks after :30 of rest --SA dbell press are alternating [...]

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Monday August 20th

By | September 6th, 2018|WOD|

WOD: A. Snatch lift off . Snatch pull . High hang squat snatch . Squat snatch (1.1.1.1 x 8 sets rest 1m10 ) Reset bt [...]

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