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  • 02/22/18 Friday WOD

    WOD 18.1

  • 02/22/18 Thursday WOD

    Strength Press Deload WOD Clean and Jerk 12 min EMOM AP Challenge Bobsled

  • 02/21/18 Wednesday WOD

    Strength Deadlift Deload WOD Buy In: 1000m ROW 25 Burpee to 6″ target 25 KB Swings 53/35 3 Rounds Cash Out: 100 DU

  • 02/20/18 Tuesday WOD

    Strength Pullups and Bentover Row EMOM WOD 30 work: 15 transition Interval Work T2B Box Jumps DB Push Press 7 rounds

  • 02/19/18 Monday WOD

    Strength OHS Deload WOD 40 Wall Balls (20/14) 20 Power Snatches 75/55 3 Rounds, 2min rest between rounds For Time

  • 02/17/2018 Saturday Workout

    Warmup Skill/Strength Week 3 Overhead Squat Workout “Bradshaw” 10 rounds for time of: 3 Handstand push-ups 225 pound Deadlift, 6 reps 12 Pull-ups 24 Double-unders 22min Time Cap

  • 02/16/2018 Friday Workout

    Lurong Living Resolution Challenge Series – Workout 1… and 5! We did this on 01/18/2018 – check out your score and try and beat it! Warmup Workout 1
LURONG Super 8… Continue reading

  • 02/15/2018 Thursday Workout

    Warmup Skill/Strength KB Clean EMOM Workout 50-40-30-20-10 Russian KB Swings Single Unders

  • 02/14/2018 Wednesday Workout

    Happy Valentine’s Day all you friends and lovers out there! Birdtown Valentine’s Day Tradition for you: The Break Up & The Makeup! Warmup Skill/Strength Wendler Week 3 Press Workout WOD… Continue reading

  • 02/13/2018 Tuesday Workout

    Warmup Group Warmup Skill/Strength Week 3 Dead Hang Pullups Bent Over Row 12min EMOM Workout 21-15-9 Snatch (135/95) CTB Pullups For Time / 11min Time Cap Group After Party

 

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