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W.O.D.
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12-09-14 Tuesday workout
Happy Birthday Sam! Enjoy a little gymnastics WOD post-squats today, we’ll hit some of your other requests throughout the rest of the week too! Warmup Strength Week 7, Day 1… Continue reading
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12-8-14 Monday WOD
Skill KB Swing WOD 100 KB swings (53/35) with 3 Box jumps EMOM then 50 VSits FOR TIME
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12-05-2014 Friday Workout
Warmup Row Over the Fence Under the Fence Frankenstein Lunging SS Air Squats Pushups Pull-ups Wall Walks Strength SQUUUUUUUUUAT + Mandatory Warmup Sets! Workout 12min AMRAP 10 Pushups 1 Rope… Continue reading
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12-4-14 WOD
Warm up… for OLY Lifts Technique DAY You know you need it. Coach’s Eye is at the ready! The Clean Split Jerk
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12-3-14 Wed WOD
Strength/Skill alternate squat day… Time to get caught up! or 20 minutes to work a goat WOD 350m row 12 KB swing 3 manmakers 3RFT
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12-1-14 Monday WOD
It’s December 1….Goal board has been wiped clean…keep up with your monthly/weekly goals and progress will be yours!! Warm Up 10 min warm up for Squat Cycle…. Strength Squat wk6,… Continue reading
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11-26-14 Wednesday WOD
Squats Week 5, day 2 WOD TABATA row/airdyne Vsit Mt climber Lunge WB sit-up 8 rounds of 20 seconds on, 10 seconds rest. Full 8 rounds before switching to next… Continue reading
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11/24/14 Monday WOD
Strength Squat week 5, day 1 WOD 7 min AMRAP: 3,6,9,12,15,etc STO 50/35 Dumbbells (push press or push jerk) T2B After Party 4 min Double Unders, max effort or max… 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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