Tuesday Wod 7.3.18

3 Sets, Not For Time 100 Meters KB Front Rack Carry R-Arm 100 Meters KB Front Rack Carry L-Arm 1 Minute Plank Shoulder Taps 30 Seconds Half Kneeling Pallof Press R 30 Seconds Half Kneeling Pallof Press L Then Level 1 4 Rounds For Time 100′ DB Farmer Carry Lunge 30/20# 9 Handstand Pushups Level […]

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Tuesday Wod 7.3.18

A. 3 Sets, Not For Time 100 Meters KB Front Rack Carry R-Arm 100 Meters KB Front Rack Carry L-Arm 1 Minute Plank Shoulder Taps 30 Seconds Half Kneeling Pallof Press R 30 Seconds Half Kneeling Pallof Press L B. 4 Rounds For Time 100′ DB Farmer Carry Lunge 70/45# 15 Strict Handstand Pushups C. […]

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Monday Wod 7.2.18

15 Minutes E90 (10 Sets) 2 Position Clean Clean + Hang Clean No Drops Then Level 1 9 Minutes AMRAP 3 Strict Pull-ups 12 Kettlebell Swings 53/35# Level 2 9 Minutes AMRAP 5 Strict Pull-ups 12 Kettlebell Swings 70/53# Level 2+ 9 Minutes AMRAP 7 Strict Pull-ups 12 Kettlebell Swings 70/53# Optional Work 5 Tough […]

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Monday Wod 7.2.18

A. 15 Minutes E90 (10 Sets) 2 Position Clean Clean + Hang Clean No Drops B. 5 Tough Sets 4 Stop Halting Clean Deadlift 3 Full Second Pause At Each Position (2″, Below Knee, Above Knee, Mid Thigh) Go Heavy Here, Hold Good Positions C. 9 Minutes AMRAP 7 Strict Pull-ups 12 Kettlebell Swings 70/53# […]

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Saturday Wod 6.30.18

In Partners, Complete 3 Rounds For Time Level 1 80 Double Unders 30 Push Press 115/75# Level 2 120 Double Unders 30 Shoulder To Overhead 135/95# Level 2+ 120 Double Unders 30 Shoulder To Overhead 185/125# Both Partners Perform All Double Unders Optional Work 4 Sets Half Kneeling Landmine Press x 6-8 4 Sets Half […]

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Saturday Wod 6.30.18

A. 4 Sets Half Kneeling Landmine Press x 6-8 4 Sets Half Kneeling Single Arm KB Press x 6-8 B. In Partners, Complete 3 Rounds For Time 120 Double Unders (Both Partners Perform 120) 30 Shoulder To Overhead 185/125#

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Friday Wod 6.29.18

Level 1 7 Rounds For Time 5 Pull-ups 7 Deadlifts 205/135# 12 Calorie Row Level 2 7 Rounds For Time 5/4 Muscle-Ups 7 Deadlifts 255/165# 12 Calorie Row Optional Work 10 Minutes EMOM Hang Clean x 1 Accumulate 5 Pegboard Ascents

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