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W.O.D.

072916 Friday WOD

Strength Deload Deadlift SKILL Hang Power Snatch 8 min EMOM / 3 reps per minute WOD 10 Front Squats (95/65) 15 VSitups 25 Double Unders 10 min AMRAP

July 28, 2016 / W.O.D.
072816 Thursday WOD

Strength Deload Bench Press WOD 1:00 work / 0:20 rotate, 5 rounds ManMaker (with 3 pushups) Stone to Shoulder (30lbs M/F) Wall Walks Rest

July 27, 2016 / W.O.D.
07/27/2016 Wednesday workout

Warmup Skill/Strength Row Drills Row WOD 3 Rds of Pace Work R1: Hold pace for as long as possible R2: add five seconds to pace R3: add five seconds to… Continue reading

July 26, 2016 / W.O.D.
07/16/16 Saturday WOD

We’re headed outside folks!!….and UPDATE: Madison Park has posted rules for the RNC that prohibit us from taking barbells into the park…so we’re staying inside folks! Strength Deadlift, wk 2… Continue reading

July 15, 2016 / W.O.D.
07/15/16 Friday WOD

Strength Split Jerk, 8 min EMOM 2 SJ per minute 2nd SJ is from the rack position (don’t drop) WOD 8 min AMRAP DB Press 50 DU every time you… Continue reading

July 14, 2016 / W.O.D.
07/14/16 Thursday WOD

Strength Bench Press, wk 2 WOD 15-12-9-6-3 Hang power Clean PullupsBox Jumps For Time. Optional Cash Out: On a new clock perform 10 Muscle Ups for Time (No Rep Penalty… Continue reading

July 13, 2016 / W.O.D.
07/13/2016 Wednesday wod

Warmup Strength Wendler Week 2 Back Squat Workout Deadlift a total of 7500 / 5000 lbs 100 Push-ups 300 Situps For time Work can be performed in any order, combination… Continue reading

July 13, 2016 / W.O.D.
07/12/2016 Tuesday Workout

Warmup Skill/Strength #1 Snatch Technique Skill/Strength #2 Week 2 Press Workout 12-9-6 Power Snatch (135/95) 21-15-9 Toes to Bar

July 11, 2016 / W.O.D.
071116 Monday WOD

Strength 5 x 5 Front Squat @65% New set every 2 minutes Partner WOD 400m RUN (together) 25 GHD situps 40 KB Swings 40 Lunges (R+L=1) 3 RFT *One partner… Continue reading

July 10, 2016 / W.O.D.
070916 Saturday WOD

Happy Birthday Jillian!! Strength Press, Wendler wk 1 WOD Jillian’s Birthday WOD 30 Burpee Pullups 2 Ball Slams 320m ROW4 RFT

July 9, 2016 / W.O.D.