Wednesday Wod 12.13.17

A. 6 Minutes EMOM Muscle Snatch + Snatch Jerk + Snatch Balance Lighter Loads Here, Get Warm, Move Well! B. 15 Minutes E90 (10 Sets) Pause Snatch Come up to pause at knees 3 full seconds then finish lift C. 5 Tough Sets Back Squat x 5 Try to add a few more than pounds […]

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Tuesday Wod 12.12.17

A. 15 Minutes EMOM Min 1 – Strict Muscle-up x 3-4 Min 2 – 10 Triple Unders Min 3 – 30 Seconds Free Handstand Hold B. 5 Tough Sets Weighted Strict Pull-up x 3 C. Every 5 Minutes For 30 Minutes (6 Sets) 25 C2B Pull-ups 10 Burpee Box Jump Overs 24/20” 50 Double Unders […]

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Monday Wod 12.11.17

A. From Rack 1.25 Front Squat + Jerk B. Build To Your Heaviest Power Clean C. 5 Tough Sets Strict Press x 2 D. 5 Rounds For Time 3 Shoulder To Overheads 225/155# 6 Power Cleans 225/155# Run 200 Meters E. If Time Permits… 3 Tough Sets Glute Ham Raise x 5 @31X0 3 Tough […]

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Saturday Wod 12.9.17

A. 3 Sets Pallof Press x 5/Side At End Range Hold For 3 Full Belly Breathes 3 Sets Tall Kneeling Band Press x 5/Side Video – https://www.youtube.com/watch?v=VEzhpSPnBrY At End Range Hold For 3 Full Belly Breathes B. Work To A Heavy Turkish Get-up/Side Stop At Limit of Weak Side C. 3 Sets Pistol Squat x 20 […]

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Friday Wod 12.8.17

A. 5 Tough Sets Bench Press x 5 B. 5 Tough Sets Sumo Deadlift x 3 Perform These Dead Stop C. 5 Rounds For Time 7 Deadlifts 315/205# 14 C2B Pull-ups 50 Double Unders D. 3 Sets Single Leg Good Morning x 10 3 Sets Single Leg Romanian Deadlift x 8 If Time Permits… Build […]

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Wednesday Wod 12.6.17

A. 6 Minutes EMOM Hang Muscle Snatch + Muscle Snatch Treat This Like a Warm-up Using Light Loads B. 10 Minutes EMOM Snatch x 1 @85%+ Record Your Loads and Any Potential Misses Goal Is To Make All Lifts C 5 Tough Sets Back Squat x 5 Want these sets to be tough, go heavy! […]

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Tuesday Wod 12.5.17

A. 5 Tough Sets Weighted Strict Pull-up x 5 B. 5 Rounds For Time 5 Bar Muscle-ups 20/16 Calorie Assault Bike Rest 10-15 Minutes Before Starting Part C C. Every 3 Minutes For 12 Minutes (4 Sets) Row 500 Meters Goal Being To do Each One As Quickly As Possible But With the Idea That […]

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Monday Wod 12.4.17

A. 5 Tough Sets Clean + Front Squat + Jerk B. 5 Tough Sets TnG(Touch n Go) Power Clean x 3 Spend Enough Time on A and B To Get Good Volume In C. 3 Rounds For Time Run 400 Meters 10 Hang Power Cleans 185/125# 20 Strict HSPU D. 3 Tough Sets Glute Ham […]

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