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W.O.D.

09/12/2017 Tuesday Workout

Warmup Skill/Strength Overhead Squat + Core Accessory Work Overhead Squat 40% x 10 50% x 8, 60% x 6 70% x 4 – alternating with assigned core work Workout 15… Continue reading

September 11, 2017 / W.O.D.
08-14-17 Monday WOD

Strength Press Wk 6 (you made it!) 2 x 2 @ 100% – WOD 7min AMRAP 20 KB Swings 10 Skaters (R=1,L=2)

August 13, 2017 / W.O.D.
08-12-17 Saturday WOD

Strength Press wk 5 day 2 3×3 @95% — WOD Isabel 30 Snatches (135/95) For Time New Folks: 50 DB Snatches (R=1,L=2)

August 11, 2017 / W.O.D.
08-07-17 Monday WOD

Skill Technique on the Clean and Jerk – WOD 1min Row 20sec Rest 1min C&J (135/95) 20sec Rest 1min Lunge (not walking) 20sec Rest x 5 Rds / 20min

August 6, 2017 / W.O.D.
07/12/17 Wednesday WOD

WOD Partner WOD 400m run with partner 25 situps each 40 KB swings each 40 Lunges each 3 RFT

July 11, 2017 / W.O.D.
07/08/17 Saturday WOD

WOD Hildy Hero WOD 100 cal ROW 75 Thrusters (45/35 – empty bar) 50 Pullups 75 Wallballs (20/14) 100 cal ROW For Time

July 9, 2017 / W.O.D.
04/04/2017 Tuesday workout

Warmup Skill/Strength 15min to Find… 3RM Bench Press Workout 5 Box Jump Overs (24-20) 20 Balls Slams 10 Box Jump Overs 20 Balls Slams 15 Box Jump Overs 20 Balls… Continue reading

April 3, 2017 / W.O.D.
12/30/16 Friday WOD

Strength OHS 5×5 WOD Cash in 60 situps 2-4-6-8-10 DB Thrusters 4-8-12-16-20 Box Jumps Cash out 60 situps

December 29, 2016 / W.O.D.
12/29/16 Thursday WOD

Strength Back Squat 5×5 – 2-3 warmup sets – increasing weight / set WOD 12min AMRAP 10 Bodyweight Deadlifts 10 Pullups 30 DU

December 28, 2016 / W.O.D.
12/28/16 Wednesday WOD

Skill Clean technique WOD 7 Power Cleans (at 80%) 5 Burpees 7min AMRAP CFE WOD

December 27, 2016 / W.O.D.