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W.O.D.

05/26/15 Tuesday workout

Group Warmup Tabata Intervals Squats Push-ups V-Situps Handstand Holds Skill/Strength 5 x 10 Back Squats at ~75% of WM Workout 20 HSPU 40 Burpees 60 KB Swing 80 Situps 60… Continue reading

May 25, 2015 / W.O.D.
052315 Saturday WOD

Skill Hollow rocks and back extensions WOD ANNIE!!!

May 24, 2015 / W.O.D.
05-21-15 Thursday WOD

COACHES WOD IS CANCELLED – Just CANCELLED for tomorrow, Thursday 05/21/15 – Please WOD with us at 6am or another time Thank you! Tricia Strength Deadlift and some extra strength… Continue reading

May 20, 2015 / W.O.D.
05-20-15 Wednesday WOD

Skill Pullups WOD 400m run 25 ballslams every 200m 8 sets of ballslams and 4 laps start with run, finish on BS

May 19, 2015 / W.O.D.
05-19-2015 Tuesday workout

Warmup Skill/Strength Back Squat Week 3 10min EMOM, Alt Minutes 10 Back Squats at 40% 15 Sit-ups Workout 10min AMRAP 60 Double Unders / 120 Singles 20 Push-ups 20 KTE… Continue reading

May 18, 2015 / W.O.D.
Monday 5/18/15

Warmup Skill/Strength Thoracic Spine Mobility Press Week 3 10min EMOM, Alt Minutes 10 Presses at 40% 30 seconds Handstand Hold Workout 21 Power Cleans 21 KB Swings (53/35) 250m Row… Continue reading

May 17, 2015 / W.O.D.
051515 Friday WOD

Strength Bench Press, wk 2 alternate with skill work WOD 15-12-9-6-3 Hang Power Snatch 95/65 Wall Balls (20/14 to 10′)

May 14, 2015 / W.O.D.
051415 Thursday WOD

Rich’s Birthday Surprise Skill!! WOD 10 min AMRAP 12 taters 12 burpees 4 min rest Directly into The Waterbury Mile

May 13, 2015 / W.O.D.
051315 Wednesday WOD

Strength Back Squat week 2 then Lunges 5×10 WOD WORK A GOAT – whether its OLY lifts, HSPU or double unders. Spend time under the watchful eye of a coach… Continue reading

May 12, 2015 / W.O.D.
051215 Tuesday WOD

Strength Press, wk 2, and accessory work WOD 10 Muscle Ups 20 Thrusters (135/95) 30 Hang Power Cleans 800m Run – new route outside!

May 12, 2015 / W.O.D.