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WODs

  • 05/01/2013 WOD

    By admin | In WOD | on May 1, 2013

    Wednesday 05/01/2013 Strength: Establish 1 rep max Deadlift WOD: AMRAP 10 5 Power Snatch @ 65% of 1 rep snatch 10 C2B Pull ups 15 Wall Ball 20/14

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  • 04/30/2013 WOD

    By admin | In WOD | on April 30, 2013

    Tuesday 04/30/2013 WOD: 10 Power Clean @ 70%20 Burpees30 Double Unders40 Box Jumps, 24/2050 KB Goblet Squats, 55/3540 Box Jumps, 24/2030 Double Unders20 Burpees10 Power Clean @ 70%

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  • 04/29/2013 WOD

    By admin | In WOD | on April 29, 2013

    Monday 04/29/2013 Gymnastics: 5 x max effort Pull Ups Pull every 2 minutes Oly: 8 minute EMOM 1 Snatch 1 Hang Snatch at 80% of 1 rep max WOD: 21-15-9 KB Swing 55/35 Walking Lunges (each leg)

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  • 04/26/2013 WOD

    By admin | In WOD | on April 26, 2013

    Friday 04/26/2013 Oly: Establish 1 rep max Clean & Jerk WOD: 21-15-9 Deadlift 50% 1 rep max Hand Release Push Ups

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  • 04/25/2013 WOD

    By admin | In WOD | on April 25, 2013

    Thursday 04/25/2013 WOD: “Filthy Fifty” For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders

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