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W.O.D.

08/24/2015 Monday Workout

Warmup Skill/Strength Week 2: 3×70%, 3×80%, MEx90% of WM Front Squat – Add in 15 Superman to Hollow holds between each set Workout Barbell Complex 3 Deadlifts 2 Cleans 1… Continue reading

August 23, 2015 / W.O.D.
08/22/2015 Saturday Workout

Warmup Skill/Strength Turkish Getups Workout 3 Power Snatches (115/75) 5 Overhead Squats (115/75) 7 Pushups 9min AMRAP After Party

August 21, 2015 / W.O.D.
08/21/2015 Friday Workout

Warmup Skill/Strength Week 1: Back Squat Partner Workout 200m Row 6 Sled Pulls x 4 Rds – Each partner completes 5 Rounds – Only one partner works at a time

August 20, 2015 / W.O.D.
08/20/2015 Thursday Workout

Warmup Skill/Strength Workout 8 Hand Release Pushup 8 Squats 8 Wall Balls (20 to 10’/14 to 9′) x 8 RFT After Party

August 19, 2015 / W.O.D.
08/19/2015 Wednesday Workout

Warmup Group Mobility Skill/Strength Week 1: Front Squat Workout 100 KB Swings (53/35) – Every break/rest/set down = 4 Burpees

August 18, 2015 / W.O.D.
08/18/2015 Tuesday Workout

Warmup Skill/Strength Week 1: Deadlift Workout 7min AMRAP: 5 Power Cleans 7 Pullups 3min Rest 5min AMRAP: 5 Squat Cleans 7 Chest to Bar Pullups – Barbell is the same… Continue reading

August 17, 2015 / W.O.D.
08/17/2015 Monday Workout

Warmup Skill/Strength Press Week 1 3 sets of 20 Tate Press Workout 8 Thrusters (115/75) 17 Box Jumps (24/20) 28 Double Unders (56 Singles) 15min AMRAP After Party

August 16, 2015 / W.O.D.
08/14/2015 Friday Workout

Warmup Skill/Strength 30 sec row / 15sec trans 30 sec row / 15 sec trans 30 sec airdyne rest one minute x 3 Rounds Workout 21 Situps 14 KB Swings… Continue reading

August 13, 2015 / W.O.D.
08/13/2015 Thursday Workout

Warmup Let’s play a game… Workout 12 goblet squats 12 Single arm PP, (6R/6L) 12 Pushups on DB, alternating 12 lateral hops 24min AMRAP – Work 40 sec, Rest 20… Continue reading

August 12, 2015 / W.O.D.
08/12/2015 Wednesday Workout

3 Part Strength WOD Today – time to work those shoulders and lats! Warmup Healthy Shoulders Strength WOD Bench Press empty bar x 12 45% x 6 55% x 6… Continue reading

August 11, 2015 / W.O.D.