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W.O.D.

021316 Saturday WOD

Happy Valentine’s Day!! Warmup 15 Jumping Jacks 10 Squats 5 Pushups x 5 Rds Skill Work Up to Heavy Power Clean 3RM / reps within 30sec WOD WOD 1: “THE… Continue reading

February 13, 2016 / W.O.D.
021116 Thursday WOD

Strength Wendler Week 2 Front Squat Overhead Squat WOD 30 Reps Each x 3 Rds Squats V-Situps Superman Bicycle (R+L=1) Plank Jack Flutterkick (R+L=1)

February 10, 2016 / W.O.D.
021016 Wednesday WOD

Skill Burgener Warmup Barbell Work WOD 5 Snatches (135/95) 10 Toes to Bar 15 KB Swings (53/35) x 5 RFT

February 9, 2016 / W.O.D.
020916 Tuesday WOD

Strength Wendler Week 2, Deadlift WOD Partner Workout 250m Row 10 Overhead Lunges w Plate (R=1,L=2) 20min AMRAP -finish round you’re on

February 8, 2016 / W.O.D.
020816 Monday WOD

Strength Wendler Week 2 Press Bench Press, 10min EMOM 5×5 w/ Partner Work every other minute 75% of 1RM WOD 21-15-9-15-21 DB Thrusters (35/25) Box Jumps (24/20)

February 7, 2016 / W.O.D.
020616 Saturday WOD

Strength OHS WOD 5 DB complex: squat clean, press R, press L 25 double unders 5 RFT AFTER PARTY RUN 1 mile

February 5, 2016 / W.O.D.
020516 Friday WOD

WARM UP 30 x squat, visit, superman, bicycle, plank jack, flutter kick Strength Back Squat WOD In any combination, complete the following: 100 pull-ups 200 KB swings 300 sit-ups

February 4, 2016 / W.O.D.
020416 Thursday WOD

Strength Front Squat WOD 21-15-9 Deadlift (315/225) Burpee over bar

February 3, 2016 / W.O.D.
020316 Wednesday WOD

Empty barbell warmup TABATA Front squat x 2 Push press x 2 Thruster x 2 X 2 rounds (6 minutes) ROW 2000m WOD 1min work each exercise (no transition time)… Continue reading

February 2, 2016 / W.O.D.
020216 Tuesday WOD

Strength Press WOD 60sec WORK : 15sec transition BOX JUMP HRPU ROW SPRINT AIRDYNE REST 3rounds

February 1, 2016 / W.O.D.