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Posts by Admin
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07/15/16 Friday WOD
Strength Split Jerk, 8 min EMOM 2 SJ per minute 2nd SJ is from the rack position (don’t drop) WOD 8 min AMRAP DB Press 50 DU every time you… Continue reading
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07/14/16 Thursday WOD
Strength Bench Press, wk 2 WOD 15-12-9-6-3 Hang power Clean PullupsBox Jumps For Time. Optional Cash Out: On a new clock perform 10 Muscle Ups for Time (No Rep Penalty… Continue reading
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071116 Monday WOD
Strength 5 x 5 Front Squat @65% New set every 2 minutes Partner WOD 400m RUN (together) 25 GHD situps 40 KB Swings 40 Lunges (R+L=1) 3 RFT *One partner… Continue reading
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070916 Saturday WOD
Happy Birthday Jillian!! Strength Press, Wendler wk 1 WOD Jillian’s Birthday WOD 30 Burpee Pullups 2 Ball Slams 320m ROW4 RFT
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070816 Friday WOD
Strength Bench Press, Wendler wk 1 WOD 21-15-9 Pullups Thrusters (95/65) BallSlams Situps After Party 2 min Ring Support take breaks when necessary
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070616 Wednesday WOD
Warm up including: KB one-legged deadlifts, KB swings, good mornings and single-unders. Strength Deadlift, Wk 1 WOD 12 min EMOM Min 1 = Double Unders Min 2 = KB Snatch… Continue reading
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060916 Thursday WOD
Strength Press, Week 2 WOD 10 RFT 7 ball slams 5 push up REST 2 RFT 25 Push press 95/65 25 box jump
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060816 Wednesday WOD
Happy Birthday Russ!!! Skill Every 45 seconds for 8 rounds perform 1 Split Jerk WOD 5 rounds for time of: 25 kettlebell swings, 2 pood 25 sit-ups (GHD) 25 back… Continue reading
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060716 Tuesday WOD
Strength Deadlift and Bench, week 2 WOD 5 min AMRAP 3 Cleans (Touch and GO, Scale to appropriate weight) 25 mt climbers (R+L=1)
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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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