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Posts by Admin
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090916 Friday WOD
Strength Deload: Back Squat WOD 25-20-15-10-5 KB Swing (53/35) Box Jump Over (24/20)
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090816 Thursday WOD
Skill Snatch Technique 3-position Snatch WOD 400m Run 15 Thrusters (95/65) 20 Skaters 4 RFT
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090716 Wednesday WOD
Skill Muscle Up Transitions Bar Muscle Ups Muscle Ups GOTP WOD 12 Min AMRAP 1,2,3,4… Pull up Dip Sit Up
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090516 Monday Labor Day WOD
Becky Memorial WOD 800m Run 30 snatches (95/65) 400m Run 30 Hang Cleans 200m Run30 Back Squats 400m Run 30 Pushups 800m Run 30 Pullups
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082916 Monday WOD
Strength BenchPress, Wk 3 WOD Open WOD 12.3 18 min AMRAP 15 Box Jumps 12 Push Press (115/75) 9 T2B
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082016 Saturday WOD
Strength Healthy Shoulders WOD 20 Pistols (r=1) 60 DU 6 Rounds After Party Press Accessory: Straight arm Lat pulldown with PVC and Band
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081616 Tuesday WOD
Strength Front Squat, wk 1 Press Accessory: 8 negatives from the bar between sets of FS WOD 10 min AMRAP 1 Rope Climb, 15′ 6 Tuck Jumps
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081516 Monday WOD
Wendler Week 1….it begins!! Strength Deadlift Skill: Hip Mobility Side Shuffle Clam Shell Wall Sit WOD 13 min AMRAP 8 Back Squats (145/105) 12 Box jumps (24/20) 16 Slam Ball… Continue reading
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081216 Friday WOD
Skill Clean Technique WOD 50-40-30-20-10 DU and KB Swings (53/35) After Party bird dogs and hip bridges
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01/26/2025 Sunday Workout
WARM UPEMOM x (:40 ON / :20 OFF)MIN 1 – Single UndersMIN 2 – :20 Single Right Foot / :20 Singles Left FootMIN 3 – High Knees Single UndersMIN 4… Continue reading
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