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W.O.D.

04-10-2015 Friday workout

Warmup Strength 4×10 Deadlifts – must be complete sets of 10 Workout 30 Wall Balls 30 Walking Lunges w Ball Overhead 30 Squats to Target x 3 RFT

April 9, 2015 / W.O.D.
4/9/15 Thursday workout

Warmup Strength 20min to find: 3RM Front Squat Workout 8min AMRAP of: 20 Situps 20 Squats 20 Bicycle Crunches 20 Mountain Climbers 20 KB Twists 20 Ball Slams

April 8, 2015 / W.O.D.
04-08-15 Wednesday WOD

Snatch Technique Sets of 3 @ 30%, 40%, 50%, 60% 3 x 70% 2 x 80% 1 x 90% Then OHS 5×70%, 3 x 80%, ME x 90%

April 7, 2015 / W.O.D.
04-07-2015 Tuesday workout

Warmup Group Mobility – healthy shoulder exercises Tabata Skills – hollow hold to superman – hollow rock Technique KIPPING Workout 15, 13, 11… 3, 1 HSPU 1, 3… 11, 13,… Continue reading

April 6, 2015 / W.O.D.
04-06-15 WOD

Skill Tripod Headstands (you need this skill!) then we will work on HSPU Technique WOD Ashley’s Birthday WOD 5RFT Reps 8-8-8-8-9 (total of 41 reps!) CLEAN VSIT JERK CAL ROW

April 5, 2015 / W.O.D.
04/03/15 Friday WOD

Last day of Bring A Friend Week! We had a blast working with everyone that came in to WOD with us! Strength Back Squat, 5 x 5 working up to… Continue reading

April 2, 2015 / W.O.D.
04-02-2015 Thursday Workout

Warmup Skill 1 MB Squat Cleans Skill 2 Barbell Complex Practice 3 Squat Cleans 2 Front Squats 1 Press Workout 12min Emom Barbell Complex + Max Effort Mountain Climbers –… Continue reading

April 1, 2015 / W.O.D.
04-01-15 Wednesday WOD

Skill Rope Climb WOD Partner WOD, 15 min AMRAP 3 Rope Climb 6 Box Jump (24/20) 9 Shoulder to Overhead (135/95) Partner A Climbs Rope Partner B Box Jump and… Continue reading

March 31, 2015 / W.O.D.
03-30-15 Monday WOD

Strength 1RM Press WOD 4RFT 8 Power Cleans (155/115) 24 Wall balls (20/14 *interrupt work every 2 minutes and perform 5 burpees

March 29, 2015 / W.O.D.
03-28-15 Saturday WOD

Barbara

March 29, 2015 / W.O.D.