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W.O.D.
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032416 Thursday WOD
Happy Birthday TROY!!!! Strength Back Squat, Deload Partner EMOM Sled Pull WOD 3 rope climbs 24 KB SWINGS 16 Pullups x 3 RFT
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032116 Monday WOD
Group Warmup Healthy Shoulders Strength Deload Bench Press WOD Prep Burgener Warmup Workout 18min EMOM 6 min – Snatch Balance 6 min – Hang Power Snatch 6 min – Overhead… Continue reading
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03/17/16 Thursday WOD
Strength Bench, wk 3 WOD 5 RFT 20 KB swing 15 pushups 10 Deadlift 40%
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03/16/16 Wednesday WOD
Strength Press, Wk 3 Deadlift, Wk 3 WOD 10 OH Lunges (115/75) 15 DB squat Cleans 20 situps 16min AMRAP After Party hold in support on the rings for a… Continue reading
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03/15/16 Tuesday WOD
Skill Handstand Drills….for all fitness levels!! WOD 9-15-21 reps for time of: Row for calories 115-lb. power snatches 10 min time cap After Party chin over bar hold – 2min… Continue reading
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03/14/16 Monday WOD
Strength Back Squat, week 3 then Front Squat, 5×8 @50% WOD 9 Push Presses (135/95) 12 Box Jumps 15 OHS (135/95) x 3 Rds *single barbell After Party 3 x… Continue reading
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06/22/2025 Sunday Workout
WARM UPQUICK MOBILITY FLOW:6 Down Dog to Up Dog12 Alt Plank to Toe Tap3/3 Groiners with a Twist6 90/90 Hip Rotations12 Glute Bridge:20 Hollow Hold Into… 2 ROUNDS:30 Arms only… Continue reading
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