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W.O.D.
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09/27/2016 Tuesday Workout
Warmup Skill/Strength 30sec Work / 30sec Rest x 12 Rds -alternate each min Bicycle Crunches Flutterkicks Superman Workout 10 Toes to Bar 20 Kettlebell Swings 30 Double Unders x 5… Continue reading
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09/23/2016 Friday Workout
Warmup Strength Week 2 Deadlift Workout Partner WOD 20 MB Russian Twists (10 R / 10 L) 20 MB Situps 20 MB Squat Toss 10min AMRAP Bonus: Make it harder… Continue reading
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09/22/2016 Thursday Workout
Warmup Group Warmup Workout #1 Death by Ring Pushups 5min Rest Workout #2 Death by Front Squats – Bodyweight Front Squat (scaling 75%, 50% BW FS)
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09/21/2016 Wednesday workout
Warmup Strength Week 2 Back Squat Workout Buy in: 1000m Row 5 Thrusters (135/95) 10 Pullups 15 Situps 15min AMRAP – At 3-2-1-Go, Row 1k then use the remainder of… Continue reading
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09/20/2016 Tuesday workout
Group Warmup Strength Week 2 Front Squat + Back Squat Bonus Round Workout 400m Run 16 KB Clean and Jerks (8 – R, 8 – L) x 3RFT / 12min… Continue reading
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091916 Monday WOD
Welcome to a new week! Week 2 of the current Wendler Cycle and the Sept Fundamental Graduates join us in class – so please say hello to any new faces!… Continue reading
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09/17/2016 Saturday Workout
Warmup Skill/Strength Bench Press 5 x Empty Bar 5 x 35% Warmup 5 x 50% Warmup 5 x 65% of WM 5 x 75% ME x 85% Plus: 20 Situps… Continue reading
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09/16/2016 Friday Workout
Warmup Skill/Strength Get Gymnasty Workout 1 Bear Complex EMOM 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press 10min EMOM After Party
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09/15/2016 Thursday Workout
Warmup Skill/Strength Back Squat 5 x Empty Bar 5 x 35% Warmup (est wt) 5 x 50% Warmup (est wt) 5 x 65% of WM 5 x 75% ME x… Continue reading
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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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