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W.O.D.

020116 Monday WOD

Welcome to February and a new Wendler Cycle!!! Strength Deadlift WOD start with WOD prep: Instructor lead warm up then 1RM Overhead Squat

January 31, 2016 / W.O.D.
013016 Saturday WOD

Warm up Prob involved some KB’s WOD Grace! (running in two heats) Then Partner KAREN!

January 30, 2016 / W.O.D.
012816 Thursday WOD

Strength Deload the Press WOD – DT 5 RFT 12 Deadlift (155/115) 9 Hang Power Clean 6 Push Jerk After Party 100 x banded pull aparts

January 27, 2016 / W.O.D.
012716 Wednesday WOD

Quick Warm Up and Group Mobility Strength Curtis P’s WOD 1-10-1 Mt Climber BallSlam Tuck Jump After Party Russian Twist x 50

January 26, 2016 / W.O.D.
01/26/2016 Tuesday workout

Strength Deload Front Squat Workout 60 sec Work, 15 sec Rest (Rotate) Airdyne Row Sled Pull Double Under Rest x 4 Rds After Party 3 x 10 bent over row… Continue reading

January 25, 2016 / W.O.D.
012516 Monday WOD

It’s Deload Week! Strength Deload the Bench Press WOD 12 min EMOM, alternating minutes 5 OHS 9 Dips THEN Partner Double Unders 5 ME attempts each, rest while partner works…. Continue reading

January 24, 2016 / W.O.D.
012316 Saturday WOD

The Open WOD 14.4

January 24, 2016 / W.O.D.
01/22/2016 Friday workout

Warmup Skill/Strength Wendler Week 3 Bench Press Workout 1min Intervals of Each x 2 Rds Squats Push-ups Box Jumps Reverse Burpees V-Situps Burpees Double Unders 2min Rest After Party

January 21, 2016 / W.O.D.
01/21/2016 Thursday workout

Warmup Skill/Strength Wendler Week 3 Front Squat Double WOD Partner Day! Workout #1 10min AMRAP DB Reverse Lunges & Planks 4min Rest Workout #2 6min AMRAP Pull-ups & Goblet Squat… Continue reading

January 20, 2016 / W.O.D.
01/20/2016 Wednesday workout

Warmup Skill/Strength Power Clean & Push Jerks 3 Reps Touch & Go 7min EMOM Workout 21-15-9-15-21 Overhead Squats (115/75) HSPU After Party

January 19, 2016 / W.O.D.