TUESDAY WOD 4/19/16

Posted by on Apr 18, 2016 in WOD

9-7-5-3-1 Dead Lift (building each round) 200m Row sprint between each set 21-15-9 Dead Lift (225/155) HSPU DB Box step overs (55/35) 20” box...

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MONDAY WOD 4/18/16

Posted by on Apr 17, 2016 in WOD

Back Squat Build up to a heavy set of 3 in 3-5 sets Then 10 Reps at 80% of your heaviest set of 3 4 Rounds 10 Thrusters 95/65 10 Ring Dips 10 T2B 10 Burpees over bar

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FRIDAY WOD 4/15/16

Posted by on Apr 14, 2016 in WOD

3 Rounds- Not for time 2 Minute Row for Max Calories Bench Press for Max Reps 135/95 (OR 40% of your 1RM) *Rest at least 1-2 minutes between movements On the 15:00 12 Minute AMRAP 10 SDHP 115/75 30 Lateral Bar Jump Overs 50 Air...

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THURSDAY WOD 4/14/16

Posted by on Apr 13, 2016 in WOD

EMOM x 8 Odd: 10 Push Press Even: 15-20 Romanian Dead Lift On the 13:00 16 Minute AMRAP 20 DB/KB Snatch 70/55 100m Run 16 Bupees 100m Run 12 T2B 100m Run...

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