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W.O.D.
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03/29/2016 Tuesday Workout
Warmup Instructor Led Skill/Strength #1 10min Clean EMOM Hang Power Clean Hang (squat) Clean Clean (full squat) 1 complex per min Skill/Strength #2 Muscle Up Technique Workout 10-9-8-7…3-2-1 Cleans (135/95)… Continue reading
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03/28/2016 Monday Workout
Get ready! It’s time to test some ONE REP MAXES the week! The other thing you can look forward to is coach led warmups alllll week long. Time to get… Continue reading
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032416 Thursday WOD
Happy Birthday TROY!!!! Strength Back Squat, Deload Partner EMOM Sled Pull WOD 3 rope climbs 24 KB SWINGS 16 Pullups x 3 RFT
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032116 Monday WOD
Group Warmup Healthy Shoulders Strength Deload Bench Press WOD Prep Burgener Warmup Workout 18min EMOM 6 min – Snatch Balance 6 min – Hang Power Snatch 6 min – Overhead… Continue reading
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03/17/16 Thursday WOD
Strength Bench, wk 3 WOD 5 RFT 20 KB swing 15 pushups 10 Deadlift 40%
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03/16/16 Wednesday WOD
Strength Press, Wk 3 Deadlift, Wk 3 WOD 10 OH Lunges (115/75) 15 DB squat Cleans 20 situps 16min AMRAP After Party hold in support on the rings for a… 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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