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W.O.D.

01/22/2016 Friday workout

Warmup Skill/Strength Wendler Week 3 Bench Press Workout 1min Intervals of Each x 2 Rds Squats Push-ups Box Jumps Reverse Burpees V-Situps Burpees Double Unders 2min Rest After Party

January 21, 2016 / W.O.D.
01/21/2016 Thursday workout

Warmup Skill/Strength Wendler Week 3 Front Squat Double WOD Partner Day! Workout #1 10min AMRAP DB Reverse Lunges & Planks 4min Rest Workout #2 6min AMRAP Pull-ups & Goblet Squat… Continue reading

January 20, 2016 / W.O.D.
01/20/2016 Wednesday workout

Warmup Skill/Strength Power Clean & Push Jerks 3 Reps Touch & Go 7min EMOM Workout 21-15-9-15-21 Overhead Squats (115/75) HSPU After Party

January 19, 2016 / W.O.D.
01/19/2016 Tuesday workout

Warmup Skill/Strength Wendler Week 3 Deadlift & Press Workout Man Maker EMOM! After Party

January 18, 2016 / W.O.D.
01-18-16 Monday WOD

Strength 5 rounds, 90 sec each 5 snatches @ 50% Touch and Go, Power or Full Snatch WOD 3RFT 10 pistols 10 burpees 10 deadlifts (245/175) After Party Hanging L-sits… Continue reading

January 17, 2016 / W.O.D.
01-16-16 Saturday WOD

exercises

January 17, 2016 / W.O.D.
01-15-16 Friday WOD

Strength Front Squat, wk 2 WOD 10 min AMRAP 30 FS (135/95) 30 Situps 30 DU – rest 2 min – 50 burpee over bar

January 14, 2016 / W.O.D.
01-14-16 Thursday WOD

Strength 8min EMOM Seated DB Press WOD 15 Wall Ball Situps 15 Back Squats (135/95) 15 Toes to Bar x 4 RFT

January 13, 2016 / W.O.D.
01-13-16 Wednesday WOD

Strength Deadlift, wk 2 WOD 400m Row 20 Pushups 20 Thrusters (95/65) 24 min AMRAP

January 12, 2016 / W.O.D.
01/12/2016 Tuesday workout

Warmup Skill/Strength Snatch EMOM – increase weight ev. 2min Workout Light & Fast Interval WOD Overhead Squat (75/55) V-Situp Sumo Deadlift High Pull (75/55) Mountain Climber Rest 30 sec work,… Continue reading

January 11, 2016 / W.O.D.