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022716 Saturday WOD

For Christina! Strength Bench Press 5 x 8, increasing weight WOD 500m row Then… 30-20-10 Wallballs Sit Ups After Party Close out with 4 x 200m sprints – rest while… Continue reading

February 26, 2016 / W.O.D.
022516 Thursday WOD

Strength Deadlift WOD 25 KB Swings 15 Hand Release Pushup 5 Muscle Ups x 3 Rds For Time

February 24, 2016 / W.O.D.
022416 Wednesday WOD

Strength Backsquat, deload WOD 10 Deadlift(275/185) 50 Double Unders **4 rounds for time**

February 23, 2016 / W.O.D.
022216 Monday WOD

Skill Rope Climbs Strength Front Squats, deload WOD Complete as many rounds as possible in 20 minutes of: 5 burpees 15-foot rope climb, 1 ascent 30 double-unders

February 21, 2016 / W.O.D.
021316 Saturday WOD

Happy Valentine’s Day!! Warmup 15 Jumping Jacks 10 Squats 5 Pushups x 5 Rds Skill Work Up to Heavy Power Clean 3RM / reps within 30sec WOD WOD 1: “THE… Continue reading

February 13, 2016 / W.O.D.
021116 Thursday WOD

Strength Wendler Week 2 Front Squat Overhead Squat WOD 30 Reps Each x 3 Rds Squats V-Situps Superman Bicycle (R+L=1) Plank Jack Flutterkick (R+L=1)

February 10, 2016 / W.O.D.
021016 Wednesday WOD

Skill Burgener Warmup Barbell Work WOD 5 Snatches (135/95) 10 Toes to Bar 15 KB Swings (53/35) x 5 RFT

February 9, 2016 / W.O.D.
020916 Tuesday WOD

Strength Wendler Week 2, Deadlift WOD Partner Workout 250m Row 10 Overhead Lunges w Plate (R=1,L=2) 20min AMRAP -finish round you’re on

February 8, 2016 / W.O.D.
020816 Monday WOD

Strength Wendler Week 2 Press Bench Press, 10min EMOM 5×5 w/ Partner Work every other minute 75% of 1RM WOD 21-15-9-15-21 DB Thrusters (35/25) Box Jumps (24/20)

February 7, 2016 / W.O.D.
020616 Saturday WOD

Strength OHS WOD 5 DB complex: squat clean, press R, press L 25 double unders 5 RFT AFTER PARTY RUN 1 mile

February 5, 2016 / W.O.D.