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Posts by Admin
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01/05/16 Tuesday WOD
Strength Wendler Wk 1 Deadlift WOD Partner Workout 60 Wall Balls 1000m Row 4 RFT – each round can be completed any way (switch partners at any time) – only… Continue reading
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12/30/15 Wednesday WOD
Skill Burgener Warm Up WOD 16 min Partner AMRAP 1 Power Snatch 3 OHS 5 Push press 7 Cleans A does 1 PS then B does 1 PS A does… Continue reading
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12/28/15 Monday WOD
Strength 6 min EMOM, COMPLEX Press Push Press Split Jerk WOD 30-20-10 Row calories WallBall DU REST 5 min 25-15-5 Row calories Pullups DU
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12-16-15 Wednesday WOD
Skill Hook grip WOD 10 Hang Power Clean 10 Lateral bar over burpee 5 rounds as follows: 135/95 145/105 155/115 145/105 135/95 AP 3 min Double Under
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12-14-15 Monday WOD
Skill Box Jumps and Wall balls WOD 12 min AMRAP 12 Box Jumps 12 Pushups 7 min REST 21-15-9 Pullups Wall Balls
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04/27/2025 Sunday Workout
WARM UPGENERAL MOBILITY10 Thread the Needle8 Samson Lunges5 Up to Down Dog10 Slow Arm Haulers1:30 Mod Bike Into… 2 ROUNDS10 DB Hammer Curls → Supinated(RD2)10 Straight Leg Sit-Ups → Butterfly(RD2)10… Continue reading
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