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W.O.D.

11/02/2016 Wednesday Workout

Warmup Strength 12 min alt EMOM Pistols (alternating) Bench Press 70-75% Workout 21-15-9-6-3 Deadlift (225/155) Burpee to a plate, 45# After Party

November 1, 2016 / W.O.D.
11/01/2016 Tuesday workout

Warmup Strength Hang Power Cleans Tabata Workout Back Squat (45/35) Push Press (45/35) Thruster (45/35) KB Swing (53/35) Each exercise will be performed for a full tabata set or 8… Continue reading

October 31, 2016 / W.O.D.
10/31/16 Monday WOD

Strength Back Squat 5×5 at 80% warm up sets then 5 sets at 80% no tempo, move at your own pace WOD Partner WOD Plank while your partner works 8… Continue reading

October 30, 2016 / W.O.D.
10/29/2016 Saturday WOD

WOD 1 min work and :15 sec rest 4 rounds Farmers CarrySitups Floor Press

October 30, 2016 / W.O.D.
10/28/2016 Friday WOD

Strength Back Squat 50%, 5×5, 2233 Inverted Row Pyramid WOD 8min AMRAP 150m Row 7 DB Renegade Rows 7 DB Front Squat 7 DB Push Press

October 27, 2016 / W.O.D.
10/27/2016 Thursday WOD

Skill Snatch grip Deadlifts WOD CINDY 5 Pullups10 Pushups 15 Squats 20 min AMRAP

October 26, 2016 / W.O.D.
10/26/16 Wednesday WOD

Strength Power Cleans 75% 5-3-3-1-1-1 WOD 3RFT 10 STO (115/75) 10 Box Jumps (24/20) 10 HSPU 10 Box Jumps 10 Dips 10 Box Jumps

October 25, 2016 / W.O.D.
10/25/2016 Tuesday WOD

Strength Back Squat 50%, 5×8, 2233 Front Squat 50%, 3×5, 2212 WOD 8 MIN AMRAP 10 DB Snatches 10 Burpee over DB (lateral)

October 24, 2016 / W.O.D.
10/24/2016 Monday WOD

WOD 7 MU (or 10CTB, 14 PU, 18 Ring rows) 20 HSPU 40 DU (80 singles) 60 KB Swings (53/35) 80 Situps 60 KB Swings 40 DU 20 HSPU

October 23, 2016 / W.O.D.
10/22/16 Saturday WOD

Strength Clean 80% 5-3-3-1-1-1 WOD 10 Strict K2E 10 Power Snatches (155/115) 10 Strict K2E 10 Burpees 3 RFT

October 23, 2016 / W.O.D.