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W.O.D.

08/24/2016 Wednesday Workout

Warmup Skill/Strength Clean Technique Workout 16 Ball Slams (20/15) 16 Skaters (R=1,L=2) 32 Single Unders 8min AMRAP

August 23, 2016 / W.O.D.
08/23/2016 Tuesday Workout

Warmup Skill/Strength Wendler Week 2 Back Squat Workout “Wall Ball Annie” 50-40-30-20-10 Wall Balls (20 to 10’/14 to 9′) Situps

August 22, 2016 / W.O.D.
08/22/2016 Monday Workout

Warmup Workout #1 DIANE 21-15-9 Deadlift (225/155) HSPU Workout #2 6 min EMOM 1 min Double Unders / 1 min REST Workout #3 6 x 1 min Max Cal Row… Continue reading

August 21, 2016 / W.O.D.
082016 Saturday WOD

Strength Healthy Shoulders WOD 20 Pistols (r=1) 60 DU 6 Rounds After Party Press Accessory: Straight arm Lat pulldown with PVC and Band

August 20, 2016 / W.O.D.
081816 Thursday WOD

Strength Back Squat, wk 1 WOD 10-20-10 HSPU 20-40-20 MB Cleans (20/14)

August 17, 2016 / W.O.D.
081616 Tuesday WOD

Strength Front Squat, wk 1 Press Accessory: 8 negatives from the bar between sets of FS WOD 10 min AMRAP 1 Rope Climb, 15′ 6 Tuck Jumps

August 15, 2016 / W.O.D.
081516 Monday WOD

Wendler Week 1….it begins!! Strength Deadlift Skill: Hip Mobility Side Shuffle Clam Shell Wall Sit WOD 13 min AMRAP 8 Back Squats (145/105) 12 Box jumps (24/20) 16 Slam Ball… Continue reading

August 14, 2016 / W.O.D.
081216 Friday WOD

Skill Clean Technique WOD 50-40-30-20-10 DU and KB Swings (53/35) After Party bird dogs and hip bridges

August 11, 2016 / W.O.D.
08/11/2016 Thursday workout

Warmup Strength Front Squat 5 x 5 up to 85% of 1RM Workout 7 Thrusters (155/115) 3 Muscle Ups or 7 Dips 14min AMRAP After Party

August 10, 2016 / W.O.D.
08/10/2016 Wednesday WOD

Warmup Strength Overhead Squat 5 x 5 up to 85% of 1RM Workout Cash in: 60 Situps 2-4-6-8-10 HSPU 4-8-12-16-20 Box Jumps Cash out: 60 Situps After Party

August 9, 2016 / W.O.D.