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W.O.D.
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01/09/16 Saturday WOD
TONIGHT IS THE PARTY!!!! Strength Wendler wk 1 Bench WOD 7 min BURPEES!!!
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01/08/16 Friday WOD
Strength Every 90 Seconds Perform OHS 3-6-9-12-9-6-3 ~ 50-60% of 1RM same weight throughout WOD 10 Box Jumps 12 DB Snatches (35/25) (R+L=1) x 5 Rds for Time
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01/07/16 Thursday WOD
Skill A bunch of crazy gymnastic-y things! WOD Mini-Mary 15min AMRAP 5 HSPU 10 Pistols 15 Pullups
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01/06/16 Wednesday WOD
Warm up – Instructor Led Strength Clock set for 18 min (approx. one set every 3 min) 2 x High Hang Squat Clean + Hang Squat Clean + Squat Clean… Continue reading
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01/05/16 Tuesday WOD
Strength Wendler Wk 1 Deadlift WOD Partner Workout 60 Wall Balls 1000m Row 4 RFT – each round can be completed any way (switch partners at any time) – only… Continue reading
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01/04/2016 Monday Workout
Alright folks, we had a very successful Spencer Arnold Squat Cycle and then two weeks to test out our 1 Rep Maxes over the holidays. NOW, we get to head… Continue reading
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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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…Workout of the Day
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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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