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W.O.D.
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10/22/16 Saturday WOD
Strength Clean 80% 5-3-3-1-1-1 WOD 10 Strict K2E 10 Power Snatches (155/115) 10 Strict K2E 10 Burpees 3 RFT
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10/21/16 Friday WOD
WOD 40 Wall Balls 40 Pullups 40 Deadlifts (155/115) 40 PushUPs 40 Step Ups 40 KB Swings 40 Vsit 40 Squats 100 DU !!!!
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10/20/2016 Thursday workout
Warmup Strength Squat Cycle Day 2 Front Squat 5×8 Partner Workout 350m Row 10 Push Jerks (155/115) x 6 RFT
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10/19/2016 Wednesday workout
Warmup Group Mobility Workout 8 HSPU 8 Box Jumps 1 Rope Climb 17min AMRAP + MU / Pullup Cash Out
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10/18/2016 Tuesday Workout
Warmup Skill/Strength Partner Workout 100 Barbell Complexes For Time – 100 Reps Total; partitioned any way between partners Barbell Complex Deadlift Clean Front Squat Push Press Push Jerk
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10/17/16 Monday WOD
OK, you’ve been waiting for it! 10-week Squat Cycle is here!!!! We’re changing it up this year and adding complexity in the programming: tempo squats (three variations throughout the 10… Continue reading
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10/15/16 Saturday WOD
Strength Back Squat 5×5 WOD 10 CTB Pull Up 20 T2B 30 Deadlift (185/135) 100 DU 30 Box Jump (24/20) 20 Burpee 10 Cleans (185/135)
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10/14/16 Friday WOD
SwoleMates v4 Co-Ed Partner Competition is TONIGHT!!!! No PM classes….but plenty for you to do at the gym: Compete, Judge, Volunteer, Hangout. Spectators welcome too! Strength Deadlift 5×5 WOD 3RFT… Continue reading
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10/13/16 Thursday WOD
WOD (18 minutes) 7 min 20-15-10 HSPU Pullups then 4 min REST then 7 min 20-15-10 Thrusters 40-30-20 DU After Party – 1 mile run – might be chilly! … Continue reading
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10/12/16 Wednesday WOD
Skill mobility plus Burgener Warm up WOD 7 Power Snatches (135/95) 7 Overhead Squats 25 Situps x 4 Rds – this should be fast and heavy
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03/16/2025 Sunday Workout
WARM UPROWING WARM-UPEMOM x 4:00MIN 1 – :40 LEGS ONLY ROWMIN 2 – :40 UPPER ONLY ROWMIN 3 – :40 HALF-SLIDE ROWMIN 4 – :40 FULL ROWING STROKE Then Into…… Continue reading
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