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W.O.D.

12/22/2018 Saturday Workout

Workout 12 Days of Christmas 1 Snatch (135/95) 2 Thruster 3 strict pullups 4 cleans (full) 50 DU 6 Front Squat 7 T2B 8 KB swing 9 Mt Climbers (R+L=1)… Continue reading

December 21, 2018 / W.O.D.
12/18/2018 Tuesday Workout

Warmup Workout 5 ROUNDS FOR TIME 10 Power Clean (155/105)|(115/80) 15 Lateral Burpee Over Bar

December 17, 2018 / W.O.D.
12/16/2018 Sunday Workout

STRENGTH 3 SETS 10 DB Bent Over Row Max Set Strict Pull-up -Rest as Needed- WORKOUT AMRAP x 15 MINUTES Run 400m 200m KB Farmer Carry (53/35) FINISHER 3 SETS… Continue reading

December 16, 2018 / W.O.D.
120918 Sunday WOD

WOD 5 ROUNDS FOR QUALITY 250m Row 10 Burpees 12/10 Calorie Bike 10/10 Single Leg Deadlift w/ KB (70/53)|(53/35) 15/12 Calorie Ski or 75 Double Unders 10 American KB Swings

December 8, 2018 / W.O.D.
12/02/2018 Sunday Workout

Warmup Workout 20 KB Swings (70/53) 20/15 cal Bike 20 Barbell Back Rack Lunge 15min AMRAP

December 1, 2018 / W.O.D.
11/25/2018 Sunday Workout

WORKOUT 6 SETS 2:00 On / 2:00 Off 6 Power Snatch (165/105)|(115/75) Max Calorie Row in remainder of 2:00

November 24, 2018 / W.O.D.
11/24/2018 Saturday Workout

WORKOUT AMRAP x 30 MINUTES 10/8 Calorie Bike/Row 10/10 Single Arm DL (Suitcase Hold) 10/10 Single Arm Push Press 20 Deadbugs 1:00 Bar Hang 1:00 Push-up Plank

November 24, 2018 / W.O.D.
11/18/2018 Sunday Workout

Strength 1RM Bench Press 20min to Work Use a spotter! Workout 500m Row 30 Air Squats 100m KB Farmer Carry (70/53) 15min AMRAP – 100m = Down (20m) and Back… Continue reading

November 17, 2018 / W.O.D.
11/15/18 Thursday Workout

WORKOUT 5 ROUNDS 1:00 Max Reps At Each Station Calorie Bike / Row Box Jumps (24/20″) HR Push-up -Rest 1:00- FINISHER 3 SETS 20 Plank Rotations 20 Feet Over Object… Continue reading

November 14, 2018 / W.O.D.
11118 Sunday WOD

WARM UP EMOM x 6 minutes 1) 20 Lunges 2) 20 Situps 3) 20 Box step ups 4) 20 Vsits 5) 10 jumping squats 6) :30 sec bar hang STRENGTH… Continue reading

November 10, 2018 / W.O.D.