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W.O.D.
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060716 Tuesday WOD
Strength Deadlift and Bench, week 2 WOD 5 min AMRAP 3 Cleans (Touch and GO, Scale to appropriate weight) 25 mt climbers (R+L=1)
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060616 Monday WOD
Strength Back Squat, Week 1 WOD 21 Sit ups 15 Power Cleans (135/95) 9 Front Squats 6 STO 3 RFT
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060316 Friday WOD
Happy Birthday Carl!!! Strength Bench Press, wk 1 WOD MU 10-8-6-4-2 DU 100-80-60-40-20
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060216 Thursday WOD
It’s Margaret’s 30th Birthday!! WOOO!! It’s about damned time! Skill Chin Ups 3 x ME (or total of 30 reps) WOD The DIRTY THIRTY – our take on the Filthy… Continue reading
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05/31/2016 Tuesday Workout
Warmup Mini-Endurance WOD Workout Kettlebell Tabata One arm KB Swing (right) One arm KB Swing (left) Goblet Squat Push Press (right) Push Press (left) KB Swing
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05/28/2016 Saturday Workout
Warmup Skill/Strength Bench Press Workout Barbell Chipper 20 Thrusters (95/65) 20 SDHP 20 Push Jerk 20 OHS 20 Front Squat – one barbell
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05/27/2016 Friday Workout
Warmup Skill/Strenth KB Snatches Workout 24 KB Snatches (R=1,L=2) 52 Double Unders 24 Jumping Lunges (R=1,L=2) 20min AMRAP
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05/26/2016 Thursday Workout
Warmup Group Skills & Drillz! Strength 5 x 5 Back Squat Workout 20 Burpee Pullups 500m Row x 3 RFT
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05/24/2016 Tuesday Workout
Warmup Skill/Strength – work up to EMOM weight, then 8min EMOM 3 Deadlifts at 65-75% Workout Partner WOD 100 Box Jumps 100 Pushups 100 squats 100 KB Swings – complete… Continue reading
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05/04/2025 Sunday Workout
WARMUP20’ LINE DRILLSToy SoldiersWalking GroinersToe WalkHeel WalkCrouching Side StepsKareokes200m Run Into… AMRAP x 5 MINUTES10 Toe Touch Jumping Jacks10 Sumo Good Morning10 Double Unders or 20 Single Unders10 Conventional Deadlifts… Continue reading
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