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W.O.D.

12/28/15 Monday WOD

Strength 6 min EMOM, COMPLEX Press Push Press Split Jerk WOD 30-20-10 Row calories WallBall DU REST 5 min 25-15-5 Row calories Pullups DU

December 27, 2015 / W.O.D.
12/26/2015 Saturday Workout

Warmup Strength Press 5 x 5 @ 85% of WM Plus Split Jerks! Group Work Burgener Warmup Workout Open 11.1 & Open 14.1 10min AMRAP 30 Double Unders 15 Power… Continue reading

December 25, 2015 / W.O.D.
12/24/2015 Thursday Workout

Today is a little different! We have a programmed makeup day. Pick a workout – specifically a 1RM if you’ve missed one and complete that today. If you’ve completed all… Continue reading

December 23, 2015 / W.O.D.
12/22/2015 Tuesday Workout

Warmup Strength Deadlift 5×5 of 85% of WM 2×8 of 75% of WM Workout 27 cal Row 21 Deadlifts (185/135) 9 HSPU 18 Deadlifts (185/135) 9 HSPU 15 Deadlifts (185/135)… Continue reading

December 21, 2015 / W.O.D.
12/21/2015 Monday Workout

And the 1RM’s continue! We have a couple more to finish out the year all building on the work you’ve been doing over the last months. As a bonus “treat,”… Continue reading

December 20, 2015 / W.O.D.
12/17/2015 Thursday Workout

Warmup Strength 5 x 5 Bench Press Workout 10 KB Swing 10 Mtn Climbers (R+L=1) 10 KB Push Press (5R and 5L) 10 Plank Jacks 14 min AMRAP After Party

December 16, 2015 / W.O.D.
12-16-15 Wednesday WOD

Skill Hook grip WOD 10 Hang Power Clean 10 Lateral bar over burpee 5 rounds as follows: 135/95 145/105 155/115 145/105 135/95 AP 3 min Double Under

December 15, 2015 / W.O.D.
12-15-15 Tuesday WOD

WOD 1RM Front Squat!

December 14, 2015 / W.O.D.
12-14-15 Monday WOD

Skill Box Jumps and Wall balls WOD 12 min AMRAP 12 Box Jumps 12 Pushups 7 min REST 21-15-9 Pullups Wall Balls

December 13, 2015 / W.O.D.
12-12-15 Saturday WOD

Strength 12 min 2RM Press (from the floor) 12 min Heavy Split Jerks…technique driven WOD 3K ROW

December 13, 2015 / W.O.D.