Monday Wod 1.7.19

5 Tough Sets Strict Press x 5 Then Level 1 5 Rounds For Time 12 Deadlifts 225/155# 12 Handstand Pushups 40 Double Unders Level 2 5 Rounds For Time 16 Deadlifts 225/155# 16 Handstand Pushups 60 Double Unders Optional Work 5 Sets Weighted GHD Hip Extension x 5 @31X0 Accumulate 250′ Handstand Walk

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Friday Wod 1.4.19

15 Minutes To Build To a Heavy 2-Rep Touch and Go Power Clean Then Level 1 7 Minutes AMRAP 2 Squat Cleans 155/105# 7 Ring Dips 14 Sit-ups Rest 5 Minutes Repeat… Level 2 7 Minutes AMRAP 2 Squat Cleans 205/135# 5 Muscle-ups 14 GHD Sit-ups Rest 5 Minutes Repeat…

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Thursday Wod 1.3.19

3 Rounds For Time Row 500 Meters or Bike .6 Miles Run 400 Meters Immediately Upon Finishing 7 Minutes To Establish a 2-Rep Max Jerk (Bar Taken From Floor)

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Wednesday Wod 1.2.19

Level 1 5 Rounds 3 Minutes AMRAP 8 Push-ups 10 Box Jump Overs 24/20” 12 Kettlebell Swings 53/35# 1 Minute Rest Level 2 5 Rounds 3 Minutes AMRAP 8 Ring Dips 10 Box Jump Overs 24/20” 12 Kettlebell Swings 70/53# 1 Minute Rest

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Tuesday Wod 1.1.19

Happy New Years Everyone, 10 AM Class Only Today! In Partners, 2 Rounds For Time 50 DB Hang Clean and Press 45/30# Run 400 Meters 50 Toes To Bar Run 400 Meters

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Monday Wod 12.31.18

Just a reminder, today’s limited schedule is as follows: 5:30AM, 8AM, 9AM, 12PM, 3:30PM, 4:30PM With a Running Clock 12 Minutes To Establish a 3-Rep Max Overhead Squat At the 15 Minute Mark… 4 Rounds For TIme 50′ Overhead Walking Lunges 50 Double Unders Level 1 – 65/45# Plate Level 2 – 53/35# KB In […]

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