WOD – 12-31-16

*Happy New Year everyone!!!! ENDURANCE CLASS 3k row 75 burpees 75 SA KB ohs 75 KB DL ***you choose how you want to split up the rep count WOD 2 Person Teams 100 Front Squats (135/95) 40 HSPU 100 [...]

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WOD – 12-29-16

WARM-UP :30 singles :30 back wards singles :30 doubles :30 back wards doubles :30 triples *hip/calves mob STRENGTH Build to a 5rm front squat (33×1) WOD EMOM x 21 1 = 50 doubles 2 = 14 kb [...]

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WOD – 12-28-16

WARM-UP 150m row + 5 box jumps SD x 3 sets during rest 7-10 RDL + :30 hollow body hold STRENGTH Starting 5/3/1 wendler deadlift cycle Build to a heavy but perfect form heavy single deadlift for [...]

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WOD – 12-27-16

    *If no one is signed in for the 5am class by 10pm Monday night the 5am class will be cancelled. WARM-UP 750m easy row :15 HS hold 7 Strict Pullups 9 Air Squats + 3 burpees 5 strict [...]

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WOD – 12/24/16

*HAPPY HOLIDAYS EVERYONE!!!!! 12 DAYS OF XMAS WOD 1 Clean & Jerk (225/150) 2 Muscle-Ups 3 Box Jumps (36/30) 4 Hang Squat Snatch (115/75) 5 Bar Facing Burpees 6 Push Press (115/75) 7 Pistols [...]

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WOD – 12/22/16

WARM-UP 500m row 10 walking lunges 15 scap holds review mvts STRENGTH 4 Sets 8 Bulgrian Split Squats (3131) 20 Banded pull aparts (overhand) rest 2 min after each set WOD 7 Rounds 1 There and [...]

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WOD – 12/21/16

WARM-UP 1 min singles rest ;30 1 min doubles -lat/shoulder/calves STRENGTH GOAT WORK 10 min to focus on a weakness WOD 100 DU 1 LLRC or 2 rc 80 DU 1 LLRC or 2 rc 60 DU 1 LLRC or 2 rc 40 DU 1 LLRC [...]

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WOD – 12/20/16

WARMUP 10 cal row 10 pushups 10 cal row 10 no pushup burpees 10 Light KB swings 50ft double oh kb walk SHOULDER/LAT MOBILITY STRENGTH 4 Sets 8 Arnold Press (3111 tempo) 50ft farmers carry (ahap) [...]

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