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W.O.D.

10/21/16 Friday WOD

WOD 40 Wall Balls 40 Pullups 40 Deadlifts (155/115) 40 PushUPs 40 Step Ups 40 KB Swings 40 Vsit 40 Squats 100 DU !!!!

October 20, 2016 / W.O.D.
10/20/2016 Thursday workout

Warmup Strength Squat Cycle Day 2 Front Squat 5×8 Partner Workout 350m Row 10 Push Jerks (155/115) x 6 RFT

October 19, 2016 / W.O.D.
10/19/2016 Wednesday workout

Warmup Group Mobility Workout 8 HSPU 8 Box Jumps 1 Rope Climb 17min AMRAP + MU / Pullup Cash Out

October 19, 2016 / W.O.D.
10/18/2016 Tuesday Workout

Warmup Skill/Strength Partner Workout 100 Barbell Complexes For Time – 100 Reps Total; partitioned any way between partners Barbell Complex Deadlift Clean Front Squat Push Press Push Jerk

October 17, 2016 / W.O.D.
10/17/16 Monday WOD

OK, you’ve been waiting for it! 10-week Squat Cycle is here!!!! We’re changing it up this year and adding complexity in the programming: tempo squats (three variations throughout the 10… Continue reading

October 16, 2016 / W.O.D.
10/15/16 Saturday WOD

Strength Back Squat 5×5 WOD 10 CTB Pull Up 20 T2B 30 Deadlift (185/135) 100 DU 30 Box Jump (24/20) 20 Burpee 10 Cleans (185/135)

October 15, 2016 / W.O.D.
10/14/16 Friday WOD

SwoleMates v4 Co-Ed Partner Competition is TONIGHT!!!! No PM classes….but plenty for you to do at the gym: Compete, Judge, Volunteer, Hangout. Spectators welcome too! Strength Deadlift 5×5 WOD 3RFT… Continue reading

October 13, 2016 / W.O.D.
10/13/16 Thursday WOD

WOD (18 minutes) 7 min 20-15-10 HSPU Pullups then 4 min REST then 7 min 20-15-10 Thrusters 40-30-20 DU After Party – 1 mile run – might be chilly! … Continue reading

October 12, 2016 / W.O.D.
10/12/16 Wednesday WOD

Skill mobility plus Burgener Warm up WOD 7 Power Snatches (135/95) 7 Overhead Squats 25 Situps x 4 Rds – this should be fast and heavy

October 11, 2016 / W.O.D.
10/11/16 Tuesday WOD

Strength 5×5 Front Squat (complete all sets at 75% 1RM) WOD 50 Wall Balls 25 Burpees 50 Wall Balls 25 Burpees 50 Wall Balls

October 10, 2016 / W.O.D.