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W.O.D.
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09/14/2016 Wednesday Workout
Warmup Skill/Strength Front 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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09/13/2016 Tuesday Workout
NEW Strength Cycle: Week 1! We’re starting to introduce some more and varied volume to our squats and add accessory work to the bench press and deadlift. Get used to… Continue reading
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091016 Saturday WOD
Strength Deload Front Squat WOD 90 Double Under 9 Muscle Up 9 DB Squat Clean Thrusters then 80/8/8 and 70/7/7
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090916 Friday WOD
Strength Deload: Back Squat WOD 25-20-15-10-5 KB Swing (53/35) Box Jump Over (24/20)
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090816 Thursday WOD
Skill Snatch Technique 3-position Snatch WOD 400m Run 15 Thrusters (95/65) 20 Skaters 4 RFT
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090716 Wednesday WOD
Skill Muscle Up Transitions Bar Muscle Ups Muscle Ups GOTP WOD 12 Min AMRAP 1,2,3,4… Pull up Dip Sit Up
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09/06/2016 Tuesday Workout
Group Warmup Skill/Strength Deload Week 5 x 40, 50, 60% of WM Deadlift, then Bench Press Workout 20 cal Row 15 Front Squats (75/55) x 5 RFT
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090516 Monday Labor Day WOD
Becky Memorial WOD 800m Run 30 snatches (95/65) 400m Run 30 Hang Cleans 200m Run30 Back Squats 400m Run 30 Pushups 800m Run 30 Pullups
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082916 Monday WOD
Strength BenchPress, Wk 3 WOD Open WOD 12.3 18 min AMRAP 15 Box Jumps 12 Push Press (115/75) 9 T2B
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08/27/2016 Saturday Workout
Warmup Skill/Strength Wenlder Week 2 Front Squat Workout “Tiger Blood” 400m Run 10 Clean & Jerks (135/95) x 3 RFT
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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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