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W.O.D.

02/17/2016 Wednesday Workout

Ehhh a little late… OH WELL 🙂 Strength Wendler Press Week 3 Workout 10 Hang Cleans (185/125) 50 Wall Balls (20 to 10’/14 to 9′) 10 Hang Cleans 50 Wall… Continue reading

February 17, 2016 / W.O.D.
02/16/2016 Tuesday Workout

Warmup Strength Back Squat 7min Warmup Then, on the clock, every 90sec… 3 x 5 Back Squat at 85% of 1RM Partner Workout 200m Row 10 Shoulder to Overhead (155/115)… Continue reading

February 15, 2016 / W.O.D.
02/15/2016 Monday workout

Warmup 20 Mtn Climbers 10 Jumping Jacks 10 Squats 10 V-Situps 5 Burpees X 2 Rds Tabata Group Work Hollow Hold HS Hold / Shoulder Touches Strength Front Squat Skill… Continue reading

February 14, 2016 / W.O.D.
021316 Saturday WOD

Happy Valentine’s Day!! Warmup 15 Jumping Jacks 10 Squats 5 Pushups x 5 Rds Skill Work Up to Heavy Power Clean 3RM / reps within 30sec WOD WOD 1: “THE… Continue reading

February 13, 2016 / W.O.D.
021116 Thursday WOD

Strength Wendler Week 2 Front Squat Overhead Squat WOD 30 Reps Each x 3 Rds Squats V-Situps Superman Bicycle (R+L=1) Plank Jack Flutterkick (R+L=1)

February 10, 2016 / W.O.D.
021016 Wednesday WOD

Skill Burgener Warmup Barbell Work WOD 5 Snatches (135/95) 10 Toes to Bar 15 KB Swings (53/35) x 5 RFT

February 9, 2016 / W.O.D.
020916 Tuesday WOD

Strength Wendler Week 2, Deadlift WOD Partner Workout 250m Row 10 Overhead Lunges w Plate (R=1,L=2) 20min AMRAP -finish round you’re on

February 8, 2016 / W.O.D.
020816 Monday WOD

Strength Wendler Week 2 Press Bench Press, 10min EMOM 5×5 w/ Partner Work every other minute 75% of 1RM WOD 21-15-9-15-21 DB Thrusters (35/25) Box Jumps (24/20)

February 7, 2016 / W.O.D.
020616 Saturday WOD

Strength OHS WOD 5 DB complex: squat clean, press R, press L 25 double unders 5 RFT AFTER PARTY RUN 1 mile

February 5, 2016 / W.O.D.
020516 Friday WOD

WARM UP 30 x squat, visit, superman, bicycle, plank jack, flutter kick Strength Back Squat WOD In any combination, complete the following: 100 pull-ups 200 KB swings 300 sit-ups

February 4, 2016 / W.O.D.