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W.O.D.

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

November 27, 2016 / W.O.D.
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

November 27, 2016 / W.O.D.
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

November 22, 2016 / W.O.D.
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

November 21, 2016 / W.O.D.
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

November 20, 2016 / W.O.D.
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

November 19, 2016 / W.O.D.
11/17/2016 Thursday Workout

Warmup Strength Back Squat 3×5 @ 60% (4/0/1/0) Front Squat 5×8 @ 60% (4/0/1/0) Workout 15 Wall Balls 30 Mountain Climbers 250m ROW 7 min AMRAP

November 16, 2016 / W.O.D.
11/16/2016 Wednesday Workout

Warmup Group Work 3min Double Under Challenge! Workout AMRAP 15 min 10 Deadlift (50%) 10 dips 20 pushup + Coach’s Surprise – 1 x 25 burpees Strength Power Cleans 5-3-3-1-1-1… Continue reading

November 15, 2016 / W.O.D.
11/15/2016 Tuesday Workout

Warmup Strength Front Squat 5×5 @ 60% (4/0/1/0) Workout 20 Kettlebell Swings (53/35) 20 DB Push Press (50/35) 20 Walking Lunges (R=1) x 4 RFT

November 14, 2016 / W.O.D.
101416 Monday wod

Strength EMOM of bench press and Bent over row WOD 25 pull-ups 50 cal 50 OHS 50 box jumpS 25 push ups 15 min AMRAP

November 13, 2016 / W.O.D.