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W.O.D.
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12116 Thursday WOD
It’s December!!! Happy belated birthday to Mioara!! Skill Healthy Shoulders WOD Clean Ladder
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113016 Wednesday WOD
Double Under 3 min WOD – thanks to Josh Everett for this challenging WOD! 20 min AMRAP 1,2,3,4,5,6,7,8,9,10…. Deadlift 185/135 Pushups
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112916 Tuesday WOD
Strength Back Squat 70% 5×8 3233 Front Squat 70% 3×5 3232 WOD 7 min AMRAP 10 CTB 10 Power Cleans (135/95)
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112816 Monday WOD
Skill 10 min EMOM, alternating Ring support KB Swings WOD 10 Rounds: 30 sec burpee 30 sec rest 30 sec DB thruster 30 sec rest
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112616 Saturday WOD
Strength 5×5 @ 80-85% Front Squat WOD 3RFT 30 pushups 12′ sled pull 21 OHS 95/65 12′ sled pull **7 min cap **2 min REST 3 RFT 5 burpee box… Continue reading
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11/23/2016 Wednesday workout
Warmup Strength 5-3-3-1-1-1 Hang Power Clean – up to 75% Workout 7 Deadlifts (315/225) 20m Sprint 14 Pistols 21 Double Unders 20m Sprint
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11/22/2016 Tuesday workout
Warmup Strength 5×5 Back Squat @ 80-85% Workout 1200m Row/Run 63 KB Swings (53/35) 36 Pullups 800m Row/Run 42 KB Swings 24 Pullups 400m Row/Run 21 KB Swings 12 Pullups
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11/21/2016 Monday Workout
Happy (belated) Birthday Amanda V! Warmup Workout #1 AMANDA 9-7-5 Muscle up Snatch 135/95 Workout #2 ANNIE 50-40-30-20-10 Double Unders Situps
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11/19/2016 Saturday Workout
Warmup Strength 13min EMOM – Power or Squat 3 Snatches EMOM for 5 min @70% 2 Snatches EMOM x 5 min @ 80% 1 Snatch EMOM x 3 @ 90%… Continue reading
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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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