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W.O.D.
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08/10/2016 Wednesday WOD
Warmup Strength Overhead Squat 5 x 5 up to 85% of 1RM Workout Cash in: 60 Situps 2-4-6-8-10 HSPU 4-8-12-16-20 Box Jumps Cash out: 60 Situps After Party
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08/09/2016 Tuesday workout
Happy Birthday Brooke and Tabetha! Partner Workout 30 Pull-ups 30 DB Push Presses (50/35) 30 Toes to Bar 30 Cleans (135/95) 30 Burpees 30 DB Snatches (50/35) x 2 Rds… Continue reading
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080816 Monday WOD
Skill / Strength Lat Activation Bench Press 5×5 Increasing weight to 85% blue sheet WOD Partner WOD: Me then You 1 to 10 to 1 Squat Vsit Push Up
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080516 Friday WOD
SKILLS Thrusters Rope Climbs WOD 31 Heroes WOD (Partner WOD) 8 Thrusters (155/105) 6 Rope Climbs (15ft) 11 Box Jumps 31 min AMRAP Partner A starts working while Partner B… Continue reading
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080416 Thursday WOD
WOD 21-15-9 / 100-75-50 Hang Power Cleans (135/95) Burpee over Bar Double Unders
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080316 Wednesday WOD
Strength BackSquat (2:2:2) 3 x 6 @70% 1RM WOD 12 Deadlift (205/145) 12 Plate GTO (45/35) 12 KB Swings (53/35) 12 Wall Balls (20/14) 4 RFT
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080216 Tuesday WOD
WOD Run 5K then Work a Goat A) This might be the longest you’ve ever run in your life! And I know you’re going to CRUSH this!!!! B) This might… Continue reading
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080116 Monday WOD
Strength 3 x 5 Press 3 x 5 Push Press WOD 3 Jerks (185/135) 4 Front Squats 5 Cleans 30 Pullups 40 Pushups 50 Situps 2 RFT
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073016 Saturday WOD
Strength Deload Back Squat WOD Emily’s Bday WOD!!! 9 Deadlifts (125/85) 6 Hang Power Snatch 3 OHS 5RFT
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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
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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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