WEDNESDAY WOD 2/11/15

Posted by on Feb 10, 2015 in WOD

WEDNESDAY WOD 10 Minute AMRAP 21-18-15-12-9-6-3 Thrusters (95/65) Bar Facing Burpees Advanced No time cap, finish the entire WOD frown emoticon THEN Strength 3 Rounds 10 Bench Press Endurance 800m Run 800m Row

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TUESDAY WOD 2/10/15

Posted by on Feb 9, 2015 in WOD

TUESDAY WOD 3 Rounds 15 Power Cleans (135/95) 30 Ab Mat Sit Ups 45 Lateral Bar Jump Overs ADV (155/105) GHD Sit Ups THEN Strength 3 Rounds 10 DB Snatch 1 Minute Plank Endurance 4 Rounds 200m Sprint Rest as needed between sets

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FRIDAY WOD 2/6/15

Posted by on Feb 5, 2015 in WOD

EMOM for as long as possible 3 Power Cleans (135/95) ADV (155/105) + 3 Front Squats + 3 Bar Over Burpees *At the 10 Minute mark add 1 rep to each movement

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THURSDAY WOD 2/5/15

Posted by on Feb 4, 2015 in WOD

THURSDAY WOD 4 Rounds 10 Power Snatch (95/65) ADV (135/95) 10 Toes 2 Bar 10 Ring Dips 200m Run THEN 3 Minute AMRAP Muscle Ups OR 5 C2B Pull Ups 5 Ring Dips Endurance 1 Mile Run OR Row

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