Saturday Wod 1.20.18

A. 3 Tough Sets Bench Press x 5 B. 15 Minutes EMOM Min 1 – Strict Ring Dip x 7-12 Min 2 – Single Arm Overhead Squat 70/45# x 4-5/Side Min 3 – Triple Under Practice C. Every 8 Minutes For 40 Minutes (5 Rounds) Run 400 Meters 4 Rope Climbs 14 Deadlifts 315/205# Run […]

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Friday Wod 1.19.18

Levels 1 and 2 Open Workout 17.2 12 Minutes AMRAP 2 Rounds of: 50′ Weighted Walking Lunge 50/35# DB 16 Toes To Bar 8 DB Power Cleans 50/35# 2 Rounds of: 50′ Weighted Walking Lunge 50/35# DB 16 Bar Muscle-ups 8 DB Power Cleans 50/35# If You Finish 4 Rounds, Alternate Back To Toes To […]

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Friday Wod 1.19.18

Open Workout 17.2 12 Minutes AMRAP 2 Rounds of: 50′ Weighted Walking Lunge 50/35# DB 16 Toes To Bar 8 DB Power Cleans 50/35# 2 Rounds of: 50′ Weighted Walking Lunge 50/35# DB 16 Bar Muscle-ups 8 DB Power Cleans 50/35# If You Finish 4 Rounds, Alternate Back To Toes To Bar This is all […]

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Thursday Wod 1.18.18

Every 90 Seconds For 15 Minutes (5 Sets Each) 1st Interval – 5 Kettlebell Snatches/Arm 2nd Interval – Unbroken Double Unders Level 1 – 30 DU’s, Level 2 – 50 Du’s Then 40-30-20-10 Reps For Time Russian Swing Level 1 – 70/53# Level 2 – 106/70# After Each Set of Russian Swings, Perform 4 Wall […]

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Wednesday Wod 1.17.18

6 Minutes EMOM Tall Jerk x 2 Then 5 Tough Sets Split Jerk x 2 Then 5 Minutes AMRAP 10 Push Press 15 Calorie Row Level 1 – 75/55# Level 2 – 115/75# Record Total Reps Optional Work Crossover Symmetry Warm-up and Recovery 2 Sets 1 Minute Wall Slides(In Wall Sit)

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Wednesday Wod 1.17.18

A. 7 Tough Sets Back Squat x 2 B. 20 Minutes EMOM Squat Clean x 1 Goal Is For The Highest Possible Total of Weight Here, Start and Finish Heavy C. 5 Rounds 2 Minutes AMRAP Run 200 Meters AMRAP Single Arm Snatches With Remaining Time 100/70# Rest 2 Minutes Between Rounds Score = # […]

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Tuesday Wod 1.16.18

A. 3 Sets 60 seconds Front Rack KB Carry L 60 Seconds Front Rack KB Carry R Single Leg DB Romanian Deadlift L x 8-10 Single Leg DB Romanian Deadlift R x 8-10 B. 10 Minutes EMOM Minutes 1-5 Tall Jerk x 2 Minutes 6-10 Jerk Balance x 2 (Use this as a drill, use […]

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