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W.O.D.

04-28-16 Thursday WOD

Strength Bench Press 5×5 working up to 85% single leg step up/down (5R/5L) WOD Masters #3 15 min AMRAP 55 DU 15 CTB 5 Hang Power Clean (155/105)

April 27, 2016 / W.O.D.
04-27-16 Wednesday WOD

Skills Muscle Up Double Under WOD Masters #4 55 burpee 34 OHS (95/65) 21 MU (dips)

April 26, 2016 / W.O.D.
04-26-16 Tuesday WOD

Strength Deadlift 6×2 (work up to 85%) Press 6×2 (work up to 85%) 5×1 Clean and Jerk at final press # WOD 1min Push Jerk 1 min T2B 1 min… Continue reading

April 25, 2016 / W.O.D.
04-25-16 Monday WOD

Strength Snatch 6×2 (work up to 85%) OHS 6×2 (work up to 85%) 1 x 10 snatch for reps (fast and light) WOD 10 Box Jump 10 Situp 10 Push… Continue reading

April 24, 2016 / W.O.D.
042316 Saturday WOD

Strength Back Squat 5×5 (work up to 80%) alternating with 5×8 kB bent over rows (use two KB’s and share with partner) WOD 5-Minute AMRAP of: Squat Clean, 165# /… Continue reading

April 23, 2016 / W.O.D.
042216 Friday WOD

Strength CORE WORK TABATA (12 minutes) situps / bottom squat hold / russian twist WOD 30-25-20 Shoulder to Overhead (95/65) Box Jumps (24/20)

April 21, 2016 / W.O.D.
042116 Thursday WOD

Strength Snatch 5×3 (work up to 80%) OHS 5×3 (work up to 80%) 1 x 10 snatch for reps (fast and light) WOD 10 x 50m sprints 90 sec rest… Continue reading

April 20, 2016 / W.O.D.
042016 Wednesday WOD

Strength CORE WORK incline rows (barbell in rack) alt 30 sec plank WOD 4RFT 21 cal Row 15 Burpees 9 Toes to Bar

April 19, 2016 / W.O.D.
041916 Tuesday WOD

Strength Deadlift 5×3 (work up to 80%) Press 5×3 (work up to 80%) 5×1 Clean and Jerk at final press # WOD 10 min AMRAP 10 Pullups 10 wallballs

April 18, 2016 / W.O.D.
041816 Monday WOD

Strength Clean 5×3 (work up to 80%) Front Squat 5 x 3 (work up to 80%) 1 x 10 Clean for reps WOD 10 HSPU 50 DU 5 RFT

April 17, 2016 / W.O.D.