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W.O.D.

09/13/2016 Tuesday Workout

NEW Strength Cycle: Week 1! We’re starting to introduce some more and varied volume to our squats and add accessory work to the bench press and deadlift. Get used to… Continue reading

September 12, 2016 / W.O.D.
091016 Saturday WOD

Strength Deload Front Squat WOD 90 Double Under 9 Muscle Up 9 DB Squat Clean Thrusters then 80/8/8 and 70/7/7

September 10, 2016 / W.O.D.
090916 Friday WOD

Strength Deload: Back Squat WOD 25-20-15-10-5 KB Swing (53/35) Box Jump Over (24/20)

September 8, 2016 / W.O.D.
090816 Thursday WOD

Skill Snatch Technique 3-position Snatch WOD 400m Run 15 Thrusters (95/65) 20 Skaters 4 RFT

September 7, 2016 / W.O.D.
090716 Wednesday WOD

Skill Muscle Up Transitions Bar Muscle Ups Muscle Ups GOTP WOD 12 Min AMRAP 1,2,3,4… Pull up Dip Sit Up

September 6, 2016 / W.O.D.
09/06/2016 Tuesday Workout

Group Warmup Skill/Strength Deload Week 5 x 40, 50, 60% of WM Deadlift, then Bench Press Workout 20 cal Row 15 Front Squats (75/55) x 5 RFT

September 5, 2016 / W.O.D.
090516 Monday Labor Day WOD

Becky Memorial WOD 800m Run 30 snatches (95/65) 400m Run 30 Hang Cleans 200m Run30 Back Squats 400m Run 30 Pushups 800m Run 30 Pullups

September 5, 2016 / W.O.D.
082916 Monday WOD

Strength BenchPress, Wk 3 WOD Open WOD 12.3 18 min AMRAP 15 Box Jumps 12 Push Press (115/75) 9 T2B

August 28, 2016 / W.O.D.
08/27/2016 Saturday Workout

Warmup Skill/Strength Wenlder Week 2 Front Squat Workout “Tiger Blood” 400m Run 10 Clean & Jerks (135/95) x 3 RFT

August 27, 2016 / W.O.D.
08/26/2016 Friday Workout

Warmup Skill/Strength Wendler Week 2 Deadlift Workout 25 KB Snatch 15 Hand Release Pushups 5 Muscle Ups x3 RFT

August 25, 2016 / W.O.D.