Monday Wod 11.13.17

Levels 1 and 2 5 Minutes EMOM Press In Clean x 2-3 Immediately Into… 15 Minutes E90 Pause Clean x 1 Come Up To Pause 3 Full Seconds At Knee Then Finish The Lift Then 5 Tough Sets Front Squat x 3-4 Optional Work Build To a 2 Rep Max Strict Press 5 Tough Sets […]

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Saturday Wod 11.11.17

Veterans Day Hero Workout “Rankel” 20 Minutes AMRAP In Singles 6 Deadlifts 225/155# 7 Burpee Pull-ups 10 Kettlebell Swings 70/53# Run 200 Meters

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Friday Wod 11.10.17

Level 1 Every 10 Minutes For 40 Minutes Row 750 Meters 20 Pull-ups 20 Wall Ball Shots 20/14# Level 2 Every 10 Minutes For 40 Minutes Row 1000 Meters 20 C2B Pull-ups 20 Wall Ball Shots 30/20# Record Fastest And Slowest Rounds Optional Work 10 Minute Practice Triple Unders Accumulate 250′ Handstand Walk

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Thursday Wod 11.9.17

5 Tough Sets Strict Press x 5 Then Level 1 6 Rounds For Time 6 Handstand Pushups 6 Bar Dips 40 Double Unders Level 2 6 Rounds For Time 6 Strict Handstand Pushups 3 Muscle-ups 40 Double Unders

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Wednesday Wod 11.8.17

12 Minutes EMOM Min 1 – 20-30 Seconds L-Seated Hang Min 2 – 30 Seconds Free HS Hold Min 3 – 10 Alternating Pistol Squats Then 15 Minutes EMOM 5 Power Cleans 5 Front Squats 5 Toes To Bar Level 1 – 95/65# Level 2 – 135/95# Goal Is To Finish all Rounds! Optional Work […]

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Tuesday Wod 11.7.17

Levels 1 and 2 5 Tough Sets Supinated Grip Bent Over Row x 5 Then 2 Rounds For Time 20 Burpee Box Jump Overs 24/20” Run 800 Meters Optional Work Crossover Symmetry “Iron Scap” Accumulate 2 Minutes Per Side Side Plank Build To a Heavy Turkish Get-up

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Monday Wod 11.6.17

Levels 1 and 2 5 Minutes EMOM Snatch Push Press + Snatch Jerk + Snatch Balance Use Just A barbell or something light here Immediately Into… 15 Minutes E90 (10 Sets) Hang Snatch x 1 Then 5 Tough Sets Back Squat x 4-5 Optional Work 5 Sets Snatch Lift Off x 3 @80-90% of 1RM […]

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Saturday Wod 11.4.17

Level 1 In Partners 16 Minutes AMRAP 75 Wall Ball Shots 20/14# 25 C2B Pull-ups Level 2 In Partners 16 Minutes AMRAP 75 Wall Ball Shots 30/20# 25 Strict Pull-ups

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