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Posts by Admin
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042216 Friday WOD
Strength CORE WORK TABATA (12 minutes) situps / bottom squat hold / russian twist WOD 30-25-20 Shoulder to Overhead (95/65) Box Jumps (24/20)
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042116 Thursday WOD
Strength Snatch 5×3 (work up to 80%) OHS 5×3 (work up to 80%) 1 x 10 snatch for reps (fast and light) WOD 10 x 50m sprints 90 sec rest… Continue reading
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042016 Wednesday WOD
Strength CORE WORK incline rows (barbell in rack) alt 30 sec plank WOD 4RFT 21 cal Row 15 Burpees 9 Toes to Bar
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041916 Tuesday WOD
Strength Deadlift 5×3 (work up to 80%) Press 5×3 (work up to 80%) 5×1 Clean and Jerk at final press # WOD 10 min AMRAP 10 Pullups 10 wallballs
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041816 Monday WOD
Strength Clean 5×3 (work up to 80%) Front Squat 5 x 3 (work up to 80%) 1 x 10 Clean for reps WOD 10 HSPU 50 DU 5 RFT
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032416 Thursday WOD
Happy Birthday TROY!!!! Strength Back Squat, Deload Partner EMOM Sled Pull WOD 3 rope climbs 24 KB SWINGS 16 Pullups x 3 RFT
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032116 Monday WOD
Group Warmup Healthy Shoulders Strength Deload Bench Press WOD Prep Burgener Warmup Workout 18min EMOM 6 min – Snatch Balance 6 min – Hang Power Snatch 6 min – Overhead… Continue reading
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…Workout of the Day
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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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