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W.O.D.
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11/12/2016 Saturday Workout
Warmup Skill Healthy Shoulders Workout In 3 minutes complete: 25 KB Swings 15 Burpees then AMRAP of KB Snatches Rest 1 min then 3min complete: 25 KB Swings 15 Burpee then… Continue reading
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11/10/2016 Thursday Workout
Warmup Strength Back Squat 5 x 5 (4/0/1/0) Front Squat 3 x 5 (4/0/1/0) Workout Calorie Row or Airdyne (50/35) 30 Thrusters (75/55) 10 Muscle Ups – 7min Time Cap
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11/09/2016 Wednesday Workout
Warmup Skill/Strength Split Jerk Technique Workout 1 Complex Every 3 min for 6 Rds Barbell Complex (185/135) 3 Hang Power Cleans 1 Push Press 3 Hang Cleans 1 Push Jerk… Continue reading
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11/08/2016 Tuesday Workout
November Double Under Challenge! We want to see who is going to put in the work and get better at those DUs with a 3min Max Effort Challenge. Top 3… Continue reading
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11/07/2016 Monday Workout
Warmup Strength Cleans – up to 85% Workout “Helen” 400m Run 21 KB Swings (53/35) 12 Pullups x 3 RFT
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11/05/2016 Saturday Workout
Warmup Workout 25 DB SA OH Lunge, 35/25 25 Calories 25 weighted situps 25 min AMRAP
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11/04/2016 Friday Workout
Warmup Skill Snatch Workout 30 Double Unders 15 Power Snatches (75/55) 12min AMRAP After Party
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11/03/2016 Thursday Workout
Warmup Strength Front Squat 5×5 at 80% Workout Max Hang Power Clean (155/105) Max Shoulder to Overhead x 5 rounds – Score is total number of reps After Party
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11/02/2016 Wednesday Workout
Warmup Strength 12 min alt EMOM Pistols (alternating) Bench Press 70-75% Workout 21-15-9-6-3 Deadlift (225/155) Burpee to a plate, 45# After Party
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11/01/2016 Tuesday workout
Warmup Strength Hang Power Cleans Tabata Workout Back Squat (45/35) Push Press (45/35) Thruster (45/35) KB Swing (53/35) Each exercise will be performed for a full tabata set or 8… Continue reading
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03/23/2025 Sunday Workout
WARM UP1 ROUND1:00 Cardio Choice5 Up Dog to Down Dog10 Alt Piked Toe Tap3/3 Groiners with a Twist10 Superman Lifts10 Hollow Rocks Into 2 ROUNDS1:00 Cardio Choice10/10 DB/KB Deadlifts +… Continue reading
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