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W.O.D.
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12-17-2013 Tuesday Workout
We are adding Snatch work into this session’s strength cycle. Similar to November’s addition of Front Squats and Squat Cleans, we’ll be using our Overhead Squat as a guideline for… Continue reading
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12-14-2013 Saturday Workout
Warmup 30 DU/60 Singles 20 Squats 10 Pushups 5 Burpees 10min AMRAP Strength 1RM Press, then 3RM Push Press Workout Partner WOD 20 Mtn Climbers 10 Squat Cleans 10 Push… Continue reading
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12-13-13 Friday WOD
Warm Up 400m RUN Deck of cards for 5 minutes: squats, bicycle crunch, jumping jacks, push ups Strength 5 x 5 Squat Cleans WOD 21-18-15-12-9-6-3 DB Snatch Burpees on the… Continue reading
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12-11-2013 Wednesday Workout
Warmup SS R&L OHS Situps Back Ext Pullups Pushups x 2 Rds Skill/Strength 3 x 10 Front Squats – aim for a lighter weight, but excellent form and depth Wod… Continue reading
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12-09-2013 Monday Workout
Warmup 200m Run 15 SS R&L 15 OHS 15 Situps 15 Back Ext 15 Pullups 15 Dips Strength 5×5 Back Squat Workout 15 Thruster (135/95) 200m Run 20 Thrusters (95/65)… Continue reading
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12-06-2013 Friday Workout
Warmup 400m Run 20 Squats 5 Wall Walks x 2 Rds Group Hip Mobility Skill/Strength Burgener Warmup/Intro to Snatch Hang Snatch 5×5: Starting weight 50% of 1RM Clean Workout 10min… Continue reading
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12-05-2013 Thursday Workout
Retest time! Two one rep maxes tested earlier in the week, one more today. Let’s see how that November strength program worked! Warmup 200m Run 20 Squats 300m Row 20… Continue reading
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12-02-2013 Tuesday
Warmup Frankenstein High Knees Butt Kickers 15 Jumping Pullups 15 Squats 10 Toes to Bar 5 Wall Walks Wrist Mobility Shoulder Rollouts Hip Stretch – Cycle through for 12min Skill/Strength… Continue reading
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11-29-2013 Friday Workout
Happy Day After Thanksgiving! Time to start working that turkey off, together – with a partner WOD! Warmup, Skill & A/P will all be posted at the gym. Workout Partner… Continue reading
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11-26-2013 Tuesday Workout
Group Warmup Jumping Jacks Squats Mountain Climbers Arm Circles Squats Pushups Hip Circles Strength Back Squat Skill Kettlebell Swing Workout 100 Burpees 75 KBs 50 Hang Cleans (135/95) Any order/combo… Continue reading
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06/08/2025 Sunday Workout
WARM UP2 ROUNDS100m Jog5/5 Glute Dominant Step-Ups → 10 Alt. Step-Ups5 Vertical Jumps → 5 Box Jumps Into… 2 ROUNDS150/100m Row10 Scap Push-Ups → 10 Push-Ups10 Up-Downs → 10 Burpees… Continue reading
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