Friday January 11th

By |2019-01-07T20:02:48-05:00January 10th, 2019|WOD|

WOD: A. Mid Hang Squat Snatch  (2 reps x 9 sets rest 1m20 b/t) :02 pause @ mid hang both reps B. 3 rounds for [...]

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Wednesday January 9th

By |2019-01-07T20:00:31-05:00January 8th, 2019|WOD|

  A. Above knee Hang Power Clean . Above Knee hang Squat Clean . Split Jerk (1 complex every 1m45 x 8 sets ) 1.1.2 [...]

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Tuesday January 8th

By |2019-01-07T19:59:30-05:00January 7th, 2019|WOD|

WOD: A. Pendlay Row (6 reps @ 40X2 x 4 sets rest 2m30 ) (this is :02 in contact with torso) During rest perform 15 [...]

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Monday January 7th

By |2019-01-07T19:58:39-05:00January 7th, 2019|WOD|

WOD: A. Back Squat (5 reps @ 30X1 x 7 sets rest 2-3 min bt) start w/ blank bar and build to heavy B. 12 [...]

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Sunday January 6th

By |2019-01-07T19:57:32-05:00January 7th, 2019|WOD|

WOD: "A Small Touch of Everything" Metcon (No Measure) 3 sets @ inc weight: A1. 15 Goblet Squats w/ band tension rest :45 A2. 12/arm [...]

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Saturday January 5th

By |2021-04-07T11:05:15-04:00January 7th, 2019|WOD|

WOD: 9 min AMRAP: in teams of 3 AMRAP Cals on Airbike *partition however you like* Metcon (Weight) 9-18 5rm Push Press **1 bar per [...]

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Friday January 4th

By |2021-04-07T11:05:16-04:00January 7th, 2019|WOD|

WOD: A. Segmented Squat Snatch (2 rep every :90 x 10 sets (reset b/t reps)) pause :02 in above knee position B. 10 min [...]

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Thursday January 3rd

By |2019-01-07T19:55:40-05:00January 7th, 2019|WOD|

WOD: A1: Front Squat (5 reps @ 70%RM x 5 sets rest 1 min ) A2: Weighted Pronated Pullup (cluster 2.4 (rest :20) x 5 [...]

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