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W.O.D.

10/14/2015 Wednesday Workout

Warmup Skill/Strength Kipping Efficiency Workout 7 Deadlifts (185/115) 15 Dips x 5 Rds For Time After Party

October 13, 2015 / W.O.D.
10-10-15 Saturday WOD

Stength Clean and Jerk EMOM WOD (from CF Grandview) 5min Max Cal Row 4min Max Alternating C&J w/ DB (45/35) 3min Max Box Jumps (24/20) 2min Max Ball Slams 1min… Continue reading

October 10, 2015 / W.O.D.
10-9-15 Friday WOD

WOD Death by Burpees!

October 8, 2015 / W.O.D.
10-8-15 Thursday WOD

Strength Week 4 Back Squat WOD 300m Row 12 DB Thrusters (35/25) 16 KB Swings (53/35) x 4 RFT

October 7, 2015 / W.O.D.
10-7-15 Wednesday WOD

Skill Healthy Shoulders Strength Press WOD 1RM Front Squat

October 6, 2015 / W.O.D.
10-6-15 Tuesday WOD

Strength OHS WOD 12min AMRAP 15 Hang Power Snatch (95/65) 20 Wall Balls (20/14) After Party 20 x Tate Press Max effort Chin Over Bar Holds 4 Rounds

October 5, 2015 / W.O.D.
10-5-15 Monday WOD

Happy Birthday Coach Kyle! Strength Week 4: Deadlift WOD Diane Interrupted 21-15-9 Deadlift (225/155) HSPU Interrupted: ODD minute = 5 T2B scaled 3 T2B

October 4, 2015 / W.O.D.
10-03-15 Saturday WOD

Mogadishu Mile

October 4, 2015 / W.O.D.
10/02/15 Friday WOD

Strength Front Squat Week 3% + 5 BS @ Final FS Weight WOD 100 Double unders 5 Barbell Complexes 75 Double Unders 5 Barbell Complexes 50 Double Unders 5 Barbell… Continue reading

October 1, 2015 / W.O.D.
10/01/2015 Thursday Workout

Warmup Strength 5 x 5 Bench Press at 80% w/ Banded Tricep Extensions Workout 10 Power Snatches (115/75) 15 Pullups 20 Burpees x 4 Rds

September 30, 2015 / W.O.D.