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W.O.D.
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11-26-14 Wednesday WOD
Squats Week 5, day 2 WOD TABATA row/airdyne Vsit Mt climber Lunge WB sit-up 8 rounds of 20 seconds on, 10 seconds rest. Full 8 rounds before switching to next… Continue reading
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11/24/14 Monday WOD
Strength Squat week 5, day 1 WOD 7 min AMRAP: 3,6,9,12,15,etc STO 50/35 Dumbbells (push press or push jerk) T2B After Party 4 min Double Unders, max effort or max… Continue reading
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11/21/2014 Friday workout
Warmup 200m Run Frankenstein Over/Under the Fence Squats V-Situps Back Ext Pull-ups Skill/Strength Week 4 Day 2 Workout Helen! 400m Run 21 KB Swings (53/35) 12 Pull-ups x 3 RFT… Continue reading
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11-20-14 Thursday Workout
Warmup Skill Pushups World of Burpees Pushups Workout Deadlift :20-15-10-5 Push-up: 40-30-20-10 ~ Deadlift 50% of 1RM
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11-19-14 Wednesday WOD
Warm up 500m row 15 OHS GROUP Burgener Warmup Skill Snatch Balance Hang power snatch Power Snatch Snatch WOD Annie for Amanda V Birthday WOD!
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11-18-14 Tuesday WOD
Skill Pushup Strength Squat Week 4, day 1 WOD Run 200 meters 20 Back Extensions 20 Sit-ups 14 min AMRAP
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11-14-14 Friday WOD
Warm up for 10 minutes Group mobility for 7 minutes Strength SQUAT Wk3 Day 2 WOD 12 min AMRAP + finish the round you are in when time runs out…. Continue reading
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11-13-14 Thursday Workout
Happy early Birthday Amanda N! Skill/Strength Rope Climbs! Clean & Jerks Workout Grace 30 Clean & Jerks For Time After Party Partner AMRAP 15 Air Squats Max Rope Climbs –… Continue reading
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04/27/2025 Sunday Workout
WARM UPGENERAL MOBILITY10 Thread the Needle8 Samson Lunges5 Up to Down Dog10 Slow Arm Haulers1:30 Mod Bike Into… 2 ROUNDS10 DB Hammer Curls → Supinated(RD2)10 Straight Leg Sit-Ups → Butterfly(RD2)10… Continue reading
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