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W.O.D.
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08/13/2015 Thursday Workout
Warmup Let’s play a game… Workout 12 goblet squats 12 Single arm PP, (6R/6L) 12 Pushups on DB, alternating 12 lateral hops 24min AMRAP – Work 40 sec, Rest 20… Continue reading
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08/12/2015 Wednesday Workout
3 Part Strength WOD Today – time to work those shoulders and lats! Warmup Healthy Shoulders Strength WOD Bench Press empty bar x 12 45% x 6 55% x 6… Continue reading
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081015 Monday WOD
Skill Clean technique and EMOM WOD 21-18-15-12-9-6-3 Deadlifts Push-ups V-sits
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08/06/2015 Thursday Workout
Warmup 15 Jumping Jacks 15 Mountain Climbers Shoulder Rollouts SS R&L 15 OHS 5 Wall Walks 15 Squat Pull Downs 15 Pushups 15 Burpees Strength 3 x 20 Bench Press – Max… Continue reading
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Wednesday WOD 080515
Happy Birthday Mr T!! (That’s my dad!) Strength Back Squat 5 x 8 Working Up to 75% WOD 25 HSPU 50 T2B Run 800m 75 Push Press (75/55) 50 Lateral… Continue reading
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08/04/2015 Tuesday workout
Warmup Strength 5 x 1 Clean Complex – high hang clean / from the hip – low hang clean / from above the knee – clean / from the floor… Continue reading
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080315 Monday WOD
Warm Up on the board WOD for Sgt Scott Lunger: Lunger, 48, a Brentwood resident and 15-year veteran of the Hayward Police Department, was shot and killed after pulling over… Continue reading
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07-31-2015 Friday workout
BTCF 2nd Annual In-House Competition is Friday night! If you’re coming into the gym Friday morning, it’s an open gym! Work a weakness, catch up on a strength WOD, anything… Continue reading
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07/30/2015 Thursday workout
Warmup Strength Back Squat Deload Workout 50 Double Unders 9 Push Jerks (135/95) 11 Hand Stand Push-ups 50 Double Unders 9 Squat Cleans (135/95) 11 HSPU 50 Double Unders (135/95)… Continue reading
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04/27/2025 Sunday Workout
WARM UPGENERAL MOBILITY10 Thread the Needle8 Samson Lunges5 Up to Down Dog10 Slow Arm Haulers1:30 Mod Bike Into… 2 ROUNDS10 DB Hammer Curls → Supinated(RD2)10 Straight Leg Sit-Ups → Butterfly(RD2)10… Continue reading
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