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WODs

  • 09/05/2013 WOD

    By admin | In WOD | on September 4, 2013

    Thursday 09/05/2013 Skill: EMOM x 8 Even- keg drill X 20 seconds per partner(have partner load with kettle bell) Odd- 4 pistols/progressions 2 per leg WOD: 10 down to 1 135/95 power clean. Complete 10 Box jumps 24/20 in between every round Wod should be in the 80% intensity zone and focus should be on sustaining […]

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  • 09/04/2013 WOD

    By admin | In WOD | on September 3, 2013

    Wednesday 09/04/2013 Skill: EMOM 6 Minute Even- 30 sec squat hold Odd- 7 Superman’s/Banana’s Strength: 15 minutes to find 1rm in complex  1 snatch + 3 snatch push press work to heavy for day Then 5 minutes 3 x 1 @ 90% of above WOD: 3 rounds of: 20 calorie row 10 Burpees 20 Deadlifts, […]

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  • 09/03/2013 WOD

    By admin | In WOD | on September 2, 2013

    Tuesday 09/03/2013 Skill Warm Up: EMOM X 8 MINUTES EVEN- 20 Sec Per Side Couch Stretch ODD-20 SEC Hand Stand Hold WOD: 15 minutes max distance med ball carry 20/14 (go 200 and back to check clock) If you set ball down 10 burpees Rest 5 minutes 15 minutes 400m run Then ME UB effort […]

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  • 08/30/2013 WOD

    By admin | In WOD | on August 29, 2013

    Friday 08/30/2013 Skill Warm Up: EMOM X 12 MINUTES EVEN- 3 reps Squat Therapy ODD-20 double unders Strength: 5X5 HBBS H.A.P Ascending sets No misses Lift every 2 minutes rest WOD: Fran 21-15-9 Thrusters 95/65 Pull Ups Everyone needs to scale in the <5 time frame 95-100% effort. The WOD will be stopped at 5 […]

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  • 08/29/2013 WOD

    By admin | In WOD | on August 28, 2013

    Thursday 08/29/2013 Skill Warm Up: EMOM x 12 Even- keg drill X 20 seconds per partner(have partner load with kettle bell) Odd- 4 pistols/progressions 2 per leg {source}<iframe width=”460″ height=”345″ src=”//www.youtube.com/embed/W02odMwmlro” frameborder=”0″ allowfullscreen></iframe>{/source} WOD Warmup Set-up gear and then: 200 meter row 2 power clean @ 1/2 weight. 4 Box jumps 24/20 4 wall balls […]

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