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W.O.D.
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12/9/15 Wednesday workout
Warmup Group Warmup Healthy Shoulders Strength Deload Bench Press 10 x 40, 50, 60% of 1WM WOD Prep Burgener Warmup Workout 18min EMOM 6 min – Snatch Balance 6 min… Continue reading
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120715 Monday WOD
It’s Deload WEEK!!! Warm up with some exercises SKILL – what? learn something? WOOO!!!! Technique drills on pull ups and rowing Dedicated time bettering these skills. For every level. WOD… Continue reading
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12/03/2015 Thursday Workout
Group Warmup Skill/Strength Technique: Snatch Workout 22 Wall Balls 22 Power Snatches x 3 RFT 11min Time Cap
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120215 Wednesday WOD
Skill Split jerk technique Strength Presses, wk3 with 10 split Jerks WOD 5 pullups 10 situps 15 KB Swings 12 min AMRAP
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113015 Monday WOD
Strength Benchpress, wk 3 close out with 20 empty bar bench press (with perfect form) WOD 3RFT 500m ROW 12 Hang Power Clean (175/125*) 50 DU *these HPC are meant… Continue reading
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112515 Wednesday WOD
Press week 2 6 x 70% 6 x 80% 6 x 85% 10 x Split Jerks 85% all should be able to be taken from the floor…you can do it!… Continue reading
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11/23/2015 Monday Workout
Warmup Mini-WOD 2 x 500m Row Sprints – Record Both Times – Share Rower w/ Partner (alt. work/rest) Workout 10-9-8-7-6-5-4-3-2-1 Power Cleans (135/95) Toes to Bar Burpees Over Bar After… Continue reading
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11/20/2015 Friday Workout
Happy 30th Birthday Amanda! Enjoy your day – and birthday workout! Warmup Strength Wendler Volume Week 1 Press 8 x 65% of WM 8 x 75% 8 x 80% 10 Split… Continue reading
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11/18/15 wednesday workout
Warmup Strength Week 1 Bench Press 8 x 65% of WM 8 x 75% 8 x 80% Partner Workout 50 Burpees 50 Box Jumps (24/20) 50 Pull-ups 500m Row x… Continue reading
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…Workout of the Day
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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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