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W.O.D.
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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
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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
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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
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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
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10/10/2016 Monday Workout
Hey Everyone – we’re hosting a competition on Friday! All details can be found on our Facebook event page or you can head directly to ZenPlanner to sign up. We… Continue reading
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10/08/16 Saturday WOD
WOD Freestyle Fran 45 Thrusters 45 Pullups any combo STRENGTH 1RM Front Squat (30 min cap)
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10/07/16 Friday WOD
Strength Deload Bench Press WOD 25 DB OH Lunges (35/25) 25 cal ROW 25 DB Weighted Situps 25min AMRAP
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10/06/16 Thursday WOD
I’m so excited for this WOD!! Strength Deload Back Squat WOD – FAT AMY (from WODConnect and Shelley!) 50 Air Squats 10 Burpees 40 Sit ups 10 Burpees 30 Lunges… Continue reading
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10/04/16 Tuesday WOD
Strength Deload Deadlift WOD Mogadishu Mile Partner WOD 99 Lunges Holding KBs (one works while other rests, each has own KB) 23 Tire Flips (can flip one at a time,… Continue reading
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10/01/2016 Saturday Workout
Warmup Skill/Strength Week 3: Back Squats Workout 7min AMRAP 2-4-6-8… Deadlifts (225/155) HSPU 5min REST 7min AMRAP 2-4-6-8… Power Cleans (155/115) Pistols
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…Workout of the Day
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05/18/2025 Sunday Workout
WARM UP1 ROUND (25’ for each movement)200m RunWalking Samson LungesToe WalkWalking Toe TouchesHeel WalksWalking Figure 4 SquatHigh KneesWalking Lateral LungesButt Kickers200m Run Into… 2-3 ROUNDS (Time Permitting)10 DB Alt. Around… Continue reading
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