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  • 12/15/17 Friday WOD

    Strength – DELOAD 4 x 2 FS / 4 BS at 65% squat set then. . . 20 situps 10 RDL (5R, 5L) WOD 15-20-30-20-15 Kb swing wallball For Time… Continue reading

  • 12/14/17 Thursday WOD

    Skill – Gymnastics 10min EMOM – alternating minutes muscle up transitions ring support WOD 5 shoot throughs 10 Burpee over bar 15 power snatch (75/55) 5 min AMRAP 3 min… Continue reading

  • 12/13/17 Wednesday WOD

    WOD 2012 Games Chipper – Partner Workout 25 OHS (155/105) 25 Box Jumps (24/20) 25 Thrusters (135/95) 25 Power Cleans (205/125) 25 Toes to Bar 25 Burpee Muscle Ups 25… Continue reading

  • 12/12/17 Tuesday WOD

    Strength – DELOAD! 4 x 2 FS / 4 BS at 70% squat set then. . . 10 Empty barbell good mornigns 30sec Plank WOD 7 KB snatches (R+L=1) 25… Continue reading

  • 12/11/17 Monday WOD

    Strength 16min EMOM Deadlift & Bench Partner Up – share bar Min 1 – 8 DL Min 2 – 8 Bench Press – work opposite minutes – share bench /… Continue reading

  • The Week Ahead 12/11/17

    DELOAD WEEK IS FINALLY HERE!!  You’ve worked your butts off – quite literally built them up, actually…and we’re going to rest (sort of). We take this week to work at… Continue reading

  • 12/9/17 Saturday WOD

    WOD Angie (chipper) 100 Pullups 100 Pushups 100 Situps 100 Squats

  • 12/8/17 Friday WOD

    Skill Snatch Technique work WOD 1 Snatch grip DL 2 Hang Power Snatch 3 OHS reset 1 full Snatch *after each complex, 10 Russian twists

  • 12/7/17 Thursday WOD

    Strength SQUAT 95%

  • 12-6-17 Wednesday WOD

    WOD Cardio Minute Intervals (20 mins) 1: Row 2: Sprint 3: Airdyne/Erg 4: DU / Jump Rope 4 rounds with 15 sec transition Mini WOD 50 Box Jumps 50 HSPU… Continue reading

 

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  • 12/15/17 Friday WOD

    Strength – DELOAD 4 x 2 FS / 4 BS at 65% squat set then. . . 20 situps 10 RDL (5R, 5L) WOD 15-20-30-20-15 Kb swing wallball For Time… Continue reading

     
 

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