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WOD – 4-30-16

*Summer events calendar is available at the front desk! Some cool stuff happening at the gym!   STRENGTH RFESS x 6-8 / leg @ 21×1 FLR pn rings w/ hands infront ofd shoulders x :20 bent [...]

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WOD – 4-29-16

  WARM-UP 3 rounds 5 cal row 8 hang muscle snatch 6 ohs 4 pause in each pos x :5 per position STRENGTH Build to a 1rm power snatch complex of: Pos 1 = above knee Pos 2 = below knee Pos 3 = [...]

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WOD – 4-28-16

WARM-UP COACHES CHOICE STRENGTH A1. 4-6 double KB Front Squat / side @ 22×1 3 sets: A2. DB row x 12 @ 20×1 A3. Ring Push-ups x 8-10 WOD 40-35-30-25-20 – Doubles 10-8-6-4-2 – [...]

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WOD – 4-27-16

  WARM-UP EMOM x 9 min 1 = 6 Barbell Deadlifts + 6 shoulder press 2 = 13/10 cal row 3 = :15 ring plank hold + :15 hollow body hold STRENGTH Gymnastics test ME HOLLOW BODY HOLD WOD CF [...]

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WOD – 4-26-16

WARM-UP 400m run 10 empty barbell goodmornings review turkish getups shoulder mobility STRENGTH 3 sets A1. 4 wall climbs A2. :30 side plank A3. 50m heavy farmers carry – 1.5 laps around gym [...]

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WOD – 4-24-16

WARM-UP 10 cal row 10 pushups 10 ring rows SWOLE SESSION 3 Sets 10 Hammer Curls Alternating Arms rest :30 10 Bench Dips rest :30 20 weighted setups rest 1:00 WOD “Death By cal row” [...]

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WOD – 4-23-16

*   Strength: BSS x 8 / leg @ 21×1 FLR pn rings w/ hands infront ofd shoulders x :20 bent over flys x 15 SA KB row x 8 @ 20×2 Conditioning: Partner row 9 k switch after partner [...]

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