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WOD ARCHIVE

  • 12/06/2012 WOD

    By admin | In WOD | on December 6, 2012

    Thursday 12/06/2012 Skill Work: Turkish Get Up {source}<iframe width=”460″ height=”259″ src=”http://www.youtube.com/embed/GdAXt7YyGe0″ frameborder=”0″ allowfullscreen></iframe>{/source} {source}<iframe width=”460″ height=”259″ src=”http://www.youtube.com/embed/5uNKgrClaSA” frameborder=”0″ allowfullscreen></iframe>{/source} WOD: AMRAP 20 Minutes 10 Man Makers with 35/20 DB Run 200m 10 CTB Pull Ups MAN MAKER DEMO

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  • 12/05/2012 WOD

    By admin | In WOD | on December 5, 2012

    Wednesday 12/05/2012 Strength EMOM for 7 Minutes 1 Clean @ 50% 2 Hang Clean @ 50% 2 Jerk @ 50%   Rest 10 Minutes (warm up DL)   3 x 5 Deadlift @ 40%, 50%, 60% 30 seconds to lift 90 seconds rest All of these should be touch and go with PERFECT form! Last […]

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  • 12/04/2012 WOD

    By admin | In WOD | on December 4, 2012

    Tuesday 12/04/2012 WOD: Kelly 5 Rounds for time Run 400m 30 Box Jumps, 24/20 30 Wall balls, 20/14 There is a 45 minute cap on this WOD. Compare your time to 4/19/2012

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  • 12/03/2012 WOD

    By admin | In WOD | on December 3, 2012

    Monday 12/03/2012 This is a de-load Week!! Strength: EMOM for 7 Minutes 1 Snatch 1 Hang Snatch 2 OHS All @ 50% This should be completed unbroken.   Rest 10 minutes (warm up for BS)   3 x 5 Back Squat @ 40%, 50%, 60% 30 seconds to lift 1 minute rest Last set to […]

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  • 11/30/2012 WOD

    By admin | In WOD | on November 30, 2012

    Friday 11/30/2012 Strength: 5 x 1 Clean & Jerk @ 90% 30 seconds to lift 1 minute rest   10 Minutes rest (warm up DL)   5-3-1 Deadlift @ 75%, 85%, 95% 30 seconds to lift 90 seconds rest Last set to failure   WOD: 8 Minute AMRAP 2 minutes at each station. No rest […]

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