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W.O.D.
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07-27-15 Monday WOD
Strength Deload Deadlifts WOD 2-4-6-8-10-9-7-5-3 Burpee Box Jumps KB Swings After Party Russian twists x 100
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07-25-2015 Saturday Workout
Warmup Strength Week 3: Back Squat 5 x 75%, 3 x 85%, ME x 95% Workout 50 Double Unders 12 Muscle Ups 12 DB Shoulder to OH (45/35) 50 Double… Continue reading
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07-24-2015 Friday workout
Warmup Grou Warmup Tabata: L-Sits & HS Holds Strength 6min EMOM: Every 30sec 3 Squat Cleans (0:00, 95/65) 3 Thrusters (0:30, 95/65) Partner Workout 60 Squat Clean Thrusters (155/105) For… Continue reading
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07-22-2015 Wednesday Workout
Warmup Strength Week 3: Deadlift 5 x 75%, 3 x 85%, ME x 95% Workout “DT” 12 Deadlifts (155/115) Hang Power Cleans (155/115) 6 Push Jerks (155/115)
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07-21-2015 Tuesday Workout
Warmup Group Warmup Healthy Shoulders Strength Week 3: Press 5 x 75%, 3 x 85%, ME x 95% Workout 12 Single Arm OHS – R 12 Single Arm OHS –… Continue reading
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07-20-2015 Monday Workout
Warmup Strength WOD 10-5-3-1-1-1-3-5-10 Front Squat 15 Situps after set Workout Tabata Intervals Wall Balls Pushups After Party Superman to Hollow Hold
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071715 Friday WOD
Strength Press, wk 2 WOD 5 min EMOMs (20 minutes or work) 6 thrusters (75/55) 5 thrusters (95/65) 4 thrusters (115/75) 3 thrusters (135/95) *or comparable scaling options
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07-16-2015 Thursday workout
We’ll be working a not-for-time complex for Thursday’s workout. It’s one we’ve hit a couple times before, here is a great article that describes the movement itself, but also some… Continue reading
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07-15-2015 Wednesday Workout
Group Warmup High Knees Butt Kickers Frankenstien Inch Worm w/ Pushups Squats V-Situps Pushups Bottom Squat Holds Dirty Dogs Donkey Kicks Strength Back Squat 3 x 70%, 3 x 80%,… Continue reading
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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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