FRIDAY 9/1/17

Posted by on Aug 31, 2017 in WOD

3 Rounds 400m Run 21 KB Swings 53/35 12 Pull Ups   THEN   3 Rounds- Not for time 300m Row or 800m Bike 20 second Hollow Body Hold

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THURSDAY 8/31/17

Posted by on Aug 30, 2017 in WOD

5 Rounds 200m Sprint Rest 30 seconds after each round THEN 10 Minute AMRAP 2-4-6-8-10……..(keep going up by 2 reps) Power Clean 135/95 HSPU Box Jump Overs...

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MONDAY WOD 12/26/16

Posted by on Dec 25, 2016 in WOD

3 Rounds -Not for time 30 Sec Plank 20 Half Moons 25/15 10 Banded Good Mornings 3 Rounds For Max Reps 1 Minute: Front Squats 75/55 1 Minute: Double Unders 1 Minute: Snatch 75/55 1 Minute: Burpees 1 Minute: Row for Calories 2 Minutes:...

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SATURDAY WOD 12/24/16

Posted by on Dec 23, 2016 in WOD

12 Days of Christmas 1 Snatch 115/75 2 Box Jumps 30/24 3 Thrusters 115/75 4 Toes-to-Bar 5 Hang Power Cleans 115/75 6 HSPU (sub HR Push Ups) 7 Wall Balls 8 GHD Sit-ups 9 Kettlebell Swings 53/35 10 Lunges (10 each side) 11 Dead Lift 115/75 12 Cal Bike/Row Do 1, then 2-1, then 3-2-1, then...

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