TUESDAY WOD 11/15/16

Posted by on Nov 14, 2016 in WOD

EMOM x 10 minutes Odd: Power clean + push jerk + split jerk Even: 5 Front squats On the 15:00 2 Rounds 400m Run 15 Hang Cleans 135/95 15 Ring Dips Rest 3 minutes 1 Round 800m Run 15 Hang Cleans 135/95 15 Ring Dips RX+ Sub ring dips for 6 muscle...

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MONDAY WOD 11/14/16

Posted by on Nov 13, 2016 in WOD

“Fight Gone Bad” 3 Rounds for max reps 1 Minute Wall Balls 20/14 1 Minute SDHP 75/55 1 Minute Box Jumps 20/20 1 Minute Push Press 75/55 1 Minute Row for Calories 1 Minute Rest

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WEDNESDAY WOD 11/9/16

Posted by on Nov 8, 2016 in WOD

In 10-12 minutes Snatch 60% x 4 reps 70% x 4 reps 75% x 4 reps 80% x 2 reps 90% x 1 rep On the 15:00 Partner WOD 50 Snatch 135/95 400m Run together 150 Ab Mat Sit Ups 400m Run together 50 OH Squats 135/95 (Sub Back Squats) 400m Run

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