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W.O.D.
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01/07/16 Thursday WOD
Skill A bunch of crazy gymnastic-y things! WOD Mini-Mary 15min AMRAP 5 HSPU 10 Pistols 15 Pullups
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01/06/16 Wednesday WOD
Warm up – Instructor Led Strength Clock set for 18 min (approx. one set every 3 min) 2 x High Hang Squat Clean + Hang Squat Clean + Squat Clean… Continue reading
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01/05/16 Tuesday WOD
Strength Wendler Wk 1 Deadlift WOD Partner Workout 60 Wall Balls 1000m Row 4 RFT – each round can be completed any way (switch partners at any time) – only… Continue reading
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01/04/2016 Monday Workout
Alright folks, we had a very successful Spencer Arnold Squat Cycle and then two weeks to test out our 1 Rep Maxes over the holidays. NOW, we get to head… Continue reading
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12/30/15 Wednesday WOD
Skill Burgener Warm Up WOD 16 min Partner AMRAP 1 Power Snatch 3 OHS 5 Push press 7 Cleans A does 1 PS then B does 1 PS A does… Continue reading
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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
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06/22/2025 Sunday Workout
WARM UPQUICK MOBILITY FLOW:6 Down Dog to Up Dog12 Alt Plank to Toe Tap3/3 Groiners with a Twist6 90/90 Hip Rotations12 Glute Bridge:20 Hollow Hold Into… 2 ROUNDS:30 Arms only… Continue reading
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