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WODs

  • 11/21/2013 WOD

    By admin | In WOD | on November 21, 2013

    Thursday 11/21/2013 WOD: Level 1 = 9:15 minute mile pace or greater Row 1600m Run 1 Mile Row 1600m Level 2 = 9 minute mile pace or less Run 1 Mile Row 2000m Run 1 Mile No rest between.      

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  • 11/20/2013 WOD

    By admin | In WOD | on November 20, 2013

    Wednesday 11/20/2013 Strength: All one level HBBS 6×6@80% Squat every 4 Minutes WOD: For Time: 21-15-9 Level 1 Sit Ups Box jumps 16/12 Level 2 Knee to Elbow Box Jump 24/20 Level 3 Toes to bar Box Jumps 30/24  

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  • 11/19/2013 WOD

    By admin | In WOD | on November 19, 2013

    Tuesday 11/19/2013 Olympic: 15 Minutes Level 1- OH Mobility and Snatch work with PVC Level 2- Establish 1 RM Power Snatch + OHS Level 3- Establish 1RM snatch WOD: 5 rounds, for max reps Rest no more than 4 minutes between sets Level 1- Bench Press Male 50% BW / Female 30% BW Ring Rows […]

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  • 11/18/2013 WOD

    By admin | In WOD | on November 18, 2013

    Monday 11/18/2013 Olympic: Every 90sec for 6 rounds Level 1-Mobilty issues in FS 3 DL@ 50% or more of BW (Form is more important than weight) 3 Air Squats with as close to perfect form as possible Level 2-Able to C&J 50% or more of BW 1 DL 1 HPC 1 FS 1 STOH @65% […]

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  • 11/15/2013 WOD

    By admin | In WOD | on November 15, 2013

    Friday 11/15/2013 Olympic: 8 Minute EMOM Level 1 3 DB Snatch per Arm (heavier than last week) Level 2 3 Hang Power Snatch @65% Level 3 3 Power Snatches @ 65% WOD: 6 Rounds for Time: Level 1 5 Back squat @80% 10 Ring Row 60 Single Under Level 2 5 Back squats @80% 10 Banded […]

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  • 11/14/2013 WOD

    By admin | In WOD | on November 14, 2013

    Thursday 11/14/2013 WOD: For Total time: Level 3 Run 1 Mile: 1:1 Run 800 1:1 Run 1 Mile Level 2 Run 800M 1:1 Run 400m 1:1 Run 800M Level 1 Run 600 1:1 Run 300M  1:1 Run 600M Rest = the time it took to run or 1:1 Level 1 = you have a >/= […]

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  • 11/13/2013 WOD

    By admin | In WOD | on November 12, 2013

    Wednesday 11/13/2013 Strength: HBBS-6×2@80% WOD: Level 1 8 Rounds Row 200m 6 Ring Rows and 6 Plyo-Box Dips Level 2 10 Rounds Row 200M 6 Strict PU and Dips (bands allowed on PU) Level 3 10 Rounds ROW 200 3 Muscle Ups (bar or ring)  

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