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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.
07-15-2015 Wednesday Workout

Group Warmup High Knees Butt Kickers Frankenstien Inch Worm w/ Pushups Squats V-Situps Pushups Bottom Squat Holds Dirty Dogs Donkey Kicks Strength Back Squat 3 x 70%, 3 x 80%,… Continue reading

July 14, 2015 / W.O.D.
07-14-15 Tuesday WOD

Strength Bench Press, wk2 WOD Rowing technique 8 x 125m Row

July 13, 2015 / W.O.D.
07-13-2015 Monday workout

Warmup Group Warmup Skill/Strength 4×8 Front Squat Workout 6 HSPU 10 Toes to Bar 14 KB Snatches (53/35) 12 min AMRAP – KB R=1, L=2, alternating arms each rep After… Continue reading

July 12, 2015 / W.O.D.
07-10-15 Friday WOD

Strength Press wk 1 WOD 1000m ROW THEN 21-15-9 Wallballs Sit Ups After Party 60 Tate Press

July 10, 2015 / W.O.D.