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W.O.D.

07-29-15 Wednesday WOD

Strength Deload: Bench 10 reps every 2 min @ approx 50%, 5 rounds WOD 12 min AMRAP + finish the last round 12 OHS (135/95) 200m ROW After Party Bent… Continue reading

July 28, 2015 / W.O.D.
07-28-2015 Tuesday Workout

Warmup Strength 1 Deload Week: Press Strength 2: 6min EMOM 2 Power Snatches @ 75% – all the same weight, heavy but manageable Workout 50 Wall Balls (20 to 10,… Continue reading

July 27, 2015 / W.O.D.
07-27-15 Monday WOD

Strength Deload Deadlifts WOD 2-4-6-8-10-9-7-5-3 Burpee Box Jumps KB Swings After Party Russian twists x 100

July 26, 2015 / W.O.D.
07-25-2015 Saturday Workout

Warmup Strength Week 3: Back Squat 5 x 75%, 3 x 85%, ME x 95% Workout 50 Double Unders 12 Muscle Ups 12 DB Shoulder to OH (45/35) 50 Double… Continue reading

July 24, 2015 / W.O.D.
07-24-2015 Friday workout

Warmup Grou Warmup Tabata: L-Sits & HS Holds Strength 6min EMOM: Every 30sec 3 Squat Cleans (0:00, 95/65) 3 Thrusters (0:30, 95/65) Partner Workout 60 Squat Clean Thrusters (155/105) For… Continue reading

July 23, 2015 / W.O.D.
07-22-2015 Wednesday Workout

Warmup Strength Week 3: Deadlift 5 x 75%, 3 x 85%, ME x 95% Workout “DT” 12 Deadlifts (155/115) Hang Power Cleans (155/115) 6 Push Jerks (155/115)

July 21, 2015 / W.O.D.
07-21-2015 Tuesday Workout

Warmup Group Warmup Healthy Shoulders Strength Week 3: Press 5 x 75%, 3 x 85%, ME x 95% Workout 12 Single Arm OHS – R 12 Single Arm OHS –… Continue reading

July 20, 2015 / W.O.D.
07-20-2015 Monday Workout

Warmup Strength WOD 10-5-3-1-1-1-3-5-10 Front Squat 15 Situps after set Workout Tabata Intervals Wall Balls Pushups After Party Superman to Hollow Hold

July 19, 2015 / W.O.D.
071715 Friday WOD

Strength Press, wk 2 WOD 5 min EMOMs (20 minutes or work) 6 thrusters (75/55) 5 thrusters (95/65) 4 thrusters (115/75) 3 thrusters (135/95) *or comparable scaling options

July 16, 2015 / W.O.D.
07-16-2015 Thursday workout

We’ll be working a not-for-time complex for Thursday’s workout. It’s one we’ve hit a couple times before, here is a great article that describes the movement itself, but also some… Continue reading

July 15, 2015 / W.O.D.