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6/22/2017 WOD

Posted by on Jun 21, 2017 in WOD | 0 comments

Partner WOD Calorie Row x 100 (Each) sets of 20 Prowler Passes x 10 (Each) Assault Bike Calories x 100 (Each) sets of 20  

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6/21/2017 WOD

Posted by on Jun 20, 2017 in WOD | 0 comments

Strength – Strict Weighted Pull-Ups 4 x 4 1 x ME Kipping Pull-Ups WOD – 7 Rounds KB Swing x 15 Box Jump Overs x 12 Toes to Bar x 9        

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6/20/2017 WOD

Posted by on Jun 19, 2017 in WOD | 0 comments

Strength – Bench Press – 4×4 HAP 1 x ME @ 80% of last set WOD – 15 Min AMRAP 300m Plate Run (45/25) Plate Ground to OH x 15 On Plate Burpees x 12

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6/19/2017 WOD

Posted by on Jun 18, 2017 in WOD | 0 comments

Strength – Front Squat – 4 x 4 1 x ME @ 80% of last set (DBAP) WOD – 4 Rounds Power Cleans x 9 (155/105) Walking Lunges x 15 (each side) Hollow Rocks x 21  

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6/14/2017 WOD

Posted by on Jun 13, 2017 in WOD | 0 comments

Strength – 4 Sets A.) Seated Strict Press x 8 B.) 1-Arm Row x 12 WOD – 4 Rounds Row/Assault Bike Calories x 15/12 HSPU x 15 Pull-Ups x 11

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6/12/2017 WOD

Posted by on Jun 12, 2017 in WOD | 0 comments

Strength – Deadlift 4 x 3 @ 75-80% WOD – 12 Min AMRAP 300m Run Double Unders x 40 Toes to Bar x 15  

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6/12/2017 WOD

Posted by on Jun 11, 2017 in WOD | 0 comments

Strength – 15ish Mins Snatch + OH Squat + Hang Snatch WOD – 3 Rounds Wall Balls x 25 1-arm KB Swings x 20 (10 each side) Ring Dips x 15    

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6/9/2017 WOD

Posted by on Jun 8, 2017 in WOD | 0 comments

5 Rounds Thrusters x 15 (95/65) 300m Run Bar Over Burpees x 10 Double Unders x 30

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6/8/2017 WOD

Posted by on Jun 7, 2017 in WOD | 0 comments

Strength – 4 Sets Bench Press x 5 1-Arm Rows x 10 WOD – 4 Rounds Calorie Row/Bike x 15/12 KB Swings x 21 Push – Ups x 15

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6/7/2017 WOD

Posted by on Jun 6, 2017 in WOD | 0 comments

Strength – EMOTM x 10 Hang Clean x 2 WOD – 7 Rounds Double Unders x 35 DB Snatch x 5 (Each Side) Sit-Ups x 15    

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