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W.O.D.
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12/30/15 Wednesday WOD
Skill Burgener Warm Up WOD 16 min Partner AMRAP 1 Power Snatch 3 OHS 5 Push press 7 Cleans A does 1 PS then B does 1 PS A does… Continue reading
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12/28/15 Monday WOD
Strength 6 min EMOM, COMPLEX Press Push Press Split Jerk WOD 30-20-10 Row calories WallBall DU REST 5 min 25-15-5 Row calories Pullups DU
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12/26/2015 Saturday Workout
Warmup Strength Press 5 x 5 @ 85% of WM Plus Split Jerks! Group Work Burgener Warmup Workout Open 11.1 & Open 14.1 10min AMRAP 30 Double Unders 15 Power… Continue reading
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12/24/2015 Thursday Workout
Today is a little different! We have a programmed makeup day. Pick a workout – specifically a 1RM if you’ve missed one and complete that today. If you’ve completed all… Continue reading
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12/22/2015 Tuesday Workout
Warmup Strength Deadlift 5×5 of 85% of WM 2×8 of 75% of WM Workout 27 cal Row 21 Deadlifts (185/135) 9 HSPU 18 Deadlifts (185/135) 9 HSPU 15 Deadlifts (185/135)… Continue reading
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12/21/2015 Monday Workout
And the 1RM’s continue! We have a couple more to finish out the year all building on the work you’ve been doing over the last months. As a bonus “treat,”… Continue reading
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12/17/2015 Thursday Workout
Warmup Strength 5 x 5 Bench Press Workout 10 KB Swing 10 Mtn Climbers (R+L=1) 10 KB Push Press (5R and 5L) 10 Plank Jacks 14 min AMRAP After Party
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12-16-15 Wednesday WOD
Skill Hook grip WOD 10 Hang Power Clean 10 Lateral bar over burpee 5 rounds as follows: 135/95 145/105 155/115 145/105 135/95 AP 3 min Double Under
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01/26/2025 Sunday Workout
WARM UPEMOM x (:40 ON / :20 OFF)MIN 1 – Single UndersMIN 2 – :20 Single Right Foot / :20 Singles Left FootMIN 3 – High Knees Single UndersMIN 4… Continue reading
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