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Posts by Admin
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05/21/14 Wednesday WOD
Warm UP 400m row and stretch DB weighted walking lunges (moderate weight) OHS Pull ups Push ups Strength 12 min EMOM 3 Squat Cleans WOD 12 min AMRAP 10 Burpees… Continue reading
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05/20/14 Tuesday WOD
Warm up CF x 2 Good mornings and shoulder roll out WOD 1 5 minute AMRAP 5 DB push press and 20 situps 3 min transition / rest WOD 2… Continue reading
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05-17-14 Saturday WOD
Strength 5 x 5 OHS WOD 30 sec ME Poswer Snatch rest 30 sec 30sec ME Jumping Lunge rest 30 sec 30 sec ME Muscle Up (sub ring dips) 5… Continue reading
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05/13/2014 Tuesday WOD
Warm Up Samson stretch, OHS, Alligator crawl, bicycle crunches, burpees mobilize for 5 minutes – smash your quads! Strength Front Squat deload week WOD 4RFT 50 KB Swings (53/35) 15… Continue reading
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05/08/14 Friday WOD
Warm Up 5 jumping jacks with 10 Mt Climbers x 5 10 pullups 10 frog situps x 3 WOD 15 Complexes, no clock 1 clean 2 push jerk 3 backsquat… Continue reading
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05-05-14 Monday WOD
Warm Up Instructor Led Skill – Technique work hang snatch high pull (Video or this Video ) snatch balance WOD 10-8-6-4-2 OHS (135/95) 2-4-6-8-10 Pullups 1000m row FOR TIME
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05/03/14 Saturday WOD
2013 Regionals WOD Event 4 – Partner WOD work as Partner Chipper – one person works at a time 100 Wallballs (20/14 to 10′ target) 100 C2B Pullups 100 Pistols,… Continue reading
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04/28/14 Monday WOD
Bring a Friend Week is here! Strength 5 x 3 Press (working up to 3RM) alternating sets with 5 x 3 wall walks WOD – Up and Down the Pyramid 7… Continue reading
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04-24-14 Thursday WOD
Strength Snatch Grip Press, Snatch grip Jerk, Sotts Press 3 x 5 WOD Tabata Misery Empty Bar – 4 min tabata front squat, followed by 4 min tabata push press… Continue reading
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01/19/2025 Sunday Workout
WARM UP3 ROUNDS6 Burpee Prep*6 Lateral Step Overs6/6 Staggered Stance KB Deadlift8 Alt. Cossack Squats (Option for Goblet)10 Alt. Deadbugs *RD 1: Inch Worms + Push-UpRD 2: 6 Up-Down +… Continue reading
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