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W.O.D.
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12-14-15 Monday WOD
Skill Box Jumps and Wall balls WOD 12 min AMRAP 12 Box Jumps 12 Pushups 7 min REST 21-15-9 Pullups Wall Balls
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12-12-15 Saturday WOD
Strength 12 min 2RM Press (from the floor) 12 min Heavy Split Jerks…technique driven WOD 3K ROW
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12/9/15 Wednesday workout
Warmup Group Warmup Healthy Shoulders Strength Deload Bench Press 10 x 40, 50, 60% of 1WM WOD Prep Burgener Warmup Workout 18min EMOM 6 min – Snatch Balance 6 min… Continue reading
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120715 Monday WOD
It’s Deload WEEK!!! Warm up with some exercises SKILL – what? learn something? WOOO!!!! Technique drills on pull ups and rowing Dedicated time bettering these skills. For every level. WOD… Continue reading
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12/03/2015 Thursday Workout
Group Warmup Skill/Strength Technique: Snatch Workout 22 Wall Balls 22 Power Snatches x 3 RFT 11min Time Cap
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120215 Wednesday WOD
Skill Split jerk technique Strength Presses, wk3 with 10 split Jerks WOD 5 pullups 10 situps 15 KB Swings 12 min AMRAP
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113015 Monday WOD
Strength Benchpress, wk 3 close out with 20 empty bar bench press (with perfect form) WOD 3RFT 500m ROW 12 Hang Power Clean (175/125*) 50 DU *these HPC are meant… Continue reading
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112515 Wednesday WOD
Press week 2 6 x 70% 6 x 80% 6 x 85% 10 x Split Jerks 85% all should be able to be taken from the floor…you can do it!… Continue reading
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11/23/2015 Monday Workout
Warmup Mini-WOD 2 x 500m Row Sprints – Record Both Times – Share Rower w/ Partner (alt. work/rest) Workout 10-9-8-7-6-5-4-3-2-1 Power Cleans (135/95) Toes to Bar Burpees Over Bar After… Continue reading
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…Workout of the Day
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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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