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W.O.D.

103015 Friday WOD

SQUAT week 3, day 2 WOD – 10 min AMRAP Deadlift x 10 Hip bridge floor press x 10 From DBWOD.com: The Hip Bridge Floor Press begins in a supine… Continue reading

October 29, 2015 / W.O.D.
10/29/2015 Thursday Workout

Warmup Strength 4 x 5 Bench Press (50, 60, 70, 80%) 4 x 10 KB Swings Partner Workout 50-40-30-20-10 Med Ball Sit-ups Toes to Bar – MB Situps: Perform sit-up… Continue reading

October 28, 2015 / W.O.D.
102815 Wednesday WOD

Skill Touch and Go Snatch 7 x 2 WOD 30 Cleans (15 must be full cleans, finish with PC if you choose)(135/95) 30 STO 30 Thrusters

October 27, 2015 / W.O.D.
102615 Monday WOD

Skill 10 min EMOM Odd perform 5 HPC Even perform 5 HSPU WOD Barbara 5 RFT (3 min rest b/w rounds) 20 Pull up 30 Pushup 40 Situp 50 Squats *scale rounds… Continue reading

October 25, 2015 / W.O.D.
102415 Saturday WOD

Skill – work a goat – list is on the board WOD Partner WOD 50 DU (each) then split between the team the following: 40 KB snatch 53/35 30 T2B… Continue reading

October 25, 2015 / W.O.D.
102315 Friday WOD

Skill Pick a goat – you’ve got 15 minutes to use to work a weakness with a coach Dips, HSPU, Double Unders, Toes to bar, Muscle Ups…..ask coach for tips… Continue reading

October 22, 2015 / W.O.D.
102015 Tuesday WOD

Awesome work today folks!! I was super impressed by your effort on that chipper! Strength EMOM 3 x OHS 40 sec Plank Alternating minutes for ? Minutes WOD 3 RFT… Continue reading

October 19, 2015 / W.O.D.
101915 Monday WOD

WOD KITCHEN SINK (time cap 35 min) For time: 20 Wall ball (20/14) 20 Sit-ups 20 Box jump (24/20) 20 Push-ups 20 Cleans (135/95) 20 Double-unders 20 Thruster (35/25 Dumbbells)… Continue reading

October 18, 2015 / W.O.D.
101715 Saturday WOD

Fight Gone Bad!

October 18, 2015 / W.O.D.
10/15/2015 Thursday Workout

Warmup Skill Double Unders Strength Bench Press Workout: EMOMing AMRAP Max Double Unders in 12min… +3 Squat Cleans + 1 Jerk at the top of every minute

October 14, 2015 / W.O.D.