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7/14/2017 WOD

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

Strength – EMOTM x 10 Hang Snatch x 2 (HAAMF) WOD – 4 Rounds Wall Balls x 20 Lateral Bar Hops x 25 300m Run    

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7/13/2017 WOD

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

WOD – 5 Rounds Calorie Row x 18/15 Burpees x 15 Box Jumps x 12 Deadlifts x 9 (225/155)  

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7/12/2017 WOD

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

Strength – EMOTM x 10 Bench Press x 2 @ (HAAMF!) WOD – “Helen” 3 Rounds 400m Run KB Swings x 21 Pull-Ups x 12

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7/11/2017 WOD

Posted by on Jul 10, 2017 in WOD | 0 comments

Strength – Front Squat 5 x 2 WOD – 12 Min AMRAP DB Snatch x 5 (Each Side) Air Squats x 10 Double Unders x 30

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7/10/2017 WOD

Posted by on Jul 9, 2017 in WOD | 0 comments

Strength – EMOTM x 10 Power Clean x 2 + Jerk Skillz- Rope Climbs – Bring tall socks! WOD – 15-12-9-12-15 HSPU Knees to Elbows Rope Climbs x 3 (after each Round)

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7/7/2017 WOD

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

Partner WOD – 4 Rounds Row x 300m/250m Deadlift x 10 (185/135) rest 3 Mins… WOD – 4 Rounds Double Unders x 50 Burpees x 10 rest 3 Mins… 1 Mile Run    

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7/6/2017 WOD

Posted by on Jul 5, 2017 in WOD | 0 comments

Strength – EMOTM x 10 Back squat x 3 @ ~70% WOD – 18 Min AMRAP 300m Run Power Snatch x 9 (95/65) Air Squats x 15 Sit-Ups x 21

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7/5/2017 WOD

Posted by on Jul 4, 2017 in WOD | 0 comments

Strength – 4 Sets A.) Bench Press x 7 B .) Weighted Pull-Ups x 7 WOD – 21-15-9 Power Cleans (135/95) Ring Dips Box Jumps  

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7/3/2017 WOD

Posted by on Jul 2, 2017 in WOD | 0 comments

“Daniel” – Pull-Ups x 50 400m Run Thrusters x 21 800m Run Thrusters x 21 400m Run Pull-Ups x 50

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6/30/2017 WOD

Posted by on Jun 29, 2017 in WOD | 0 comments

5 Rounds For Fun… Calorie Row x 15/12 Bench Press x 10 (185/105) Assault Bike x 15/12 Goblet Squats x 15 (72/35)    

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