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WODs

  • 07/09/2013 WOD

    By admin | In WOD | on July 9, 2013

    Tuesday 07/09/2013 Gymnastics: 5 x ME Pullups WOD: AMRAP 10 Minutes 5 Overhead Squats, 115/75 8 Burpee Jump Over Bar Rest 4 Minutes Tabata Push Ups, then Tabata Flutter Kicks  

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  • 07/08/2013 WOD

    By admin | In WOD | on July 8, 2013

    Monday 07/08/2013 Olympic: Take 20 minutes to establish a new 1RM Clean & Jerk WOD: Four Rounds for Time: 10 KB Snatch, alternating, 55/35 Suicide Run, 20m-40m-60m

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  • 07/05/2013 WOD

    By admin | In WOD | on July 5, 2013

    Friday 07/05/2013 Olympic: Lift every 2 minutes 8 x 2 Snatch @ 85% 1RM Strength: 4min EMOM 2 Deadlift @ 85% 1RM WOD AMRAP 10 Minutes 10 Toes-to-Bar 2 Rope Climbs, 15 feet each 20 Mountain Climbers, 10 each leg  

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  • 07/03/2013 WOD

    By admin | In WOD | on July 2, 2013

    Wednesday 07/03/2013 Olympic: EMOM 8 Minutes 2 Jerks at 85% 1RM Strength: 4 x 2 Back Squat @ 85% 1RM Squat every 90 sec WOD: (14 min cap) 3 Rounds for Time: Medball Run 400m, 20/14 15 KB Swing, 70/55 Please make note of the following: Only a 9am class on Thursday the 4th Normal […]

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  • 07/02/2013 WOD

    By admin | In WOD | on July 1, 2013

    Tuesday 07/02/2013 Gymnastics: 5 x ME Pull Ups WOD: AMRAP 7 Minutes 3 Deadlift, 315/225 5 Box Jumps, 30/24 Rest 5 Minutes AMRAP 7 Minutes 5 Power Snatch, 75/55 5 Burpees 5 Goblet Squats, 55/35 Score is total reps completed from both AMRAPS

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