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W.O.D.

022716 Saturday WOD

For Christina! Strength Bench Press 5 x 8, increasing weight WOD 500m row Then… 30-20-10 Wallballs Sit Ups After Party Close out with 4 x 200m sprints – rest while… Continue reading

February 26, 2016 / W.O.D.
022516 Thursday WOD

Strength Deadlift WOD 25 KB Swings 15 Hand Release Pushup 5 Muscle Ups x 3 Rds For Time

February 24, 2016 / W.O.D.
022416 Wednesday WOD

Strength Backsquat, deload WOD 10 Deadlift(275/185) 50 Double Unders **4 rounds for time**

February 23, 2016 / W.O.D.
022216 Monday WOD

Skill Rope Climbs Strength Front Squats, deload WOD Complete as many rounds as possible in 20 minutes of: 5 burpees 15-foot rope climb, 1 ascent 30 double-unders

February 21, 2016 / W.O.D.
02/20/2016 Saturday Workout

Warmup Skill/Strength Snatch 10min EMOM Workout 10 HSPU 10 Toes to Bar 10min AMRAP After Party hehehehe, I like this one.

February 19, 2016 / W.O.D.
02/19/2016 Friday Workout

Warmup Strength Wendler Week 3 Overhead Squat Workout 3-6-9-12… Lunges (R+L=1) Power Snatch (95/65) 8min AMRAP After Party Turkish Getups + 2 KB Push Presses minimum: 5 R, 5 L… Continue reading

February 18, 2016 / W.O.D.
02/18/2016 Thursday Workout

Warmup Group Work Strict Pullups & Double Unders Strength Wendler Week 3 Deadlift Workout 15 OHS (115/75) 15 Box Jump Overs x 3 RFT After Party 3 x 8 (heavy)… Continue reading

February 17, 2016 / W.O.D.
02/17/2016 Wednesday Workout

Ehhh a little late… OH WELL 🙂 Strength Wendler Press Week 3 Workout 10 Hang Cleans (185/125) 50 Wall Balls (20 to 10’/14 to 9′) 10 Hang Cleans 50 Wall… Continue reading

February 17, 2016 / W.O.D.
02/16/2016 Tuesday Workout

Warmup Strength Back Squat 7min Warmup Then, on the clock, every 90sec… 3 x 5 Back Squat at 85% of 1RM Partner Workout 200m Row 10 Shoulder to Overhead (155/115)… Continue reading

February 15, 2016 / W.O.D.
02/15/2016 Monday workout

Warmup 20 Mtn Climbers 10 Jumping Jacks 10 Squats 10 V-Situps 5 Burpees X 2 Rds Tabata Group Work Hollow Hold HS Hold / Shoulder Touches Strength Front Squat Skill… Continue reading

February 14, 2016 / W.O.D.