Thursday 5/17/18 WOD
Metcon: 30-60-90-60-30 9-18-27-18-9 3-6-9-6-3 Double-Unders Toes 2 Bar Deadlifts (215/315) *20 minute cut-off*...
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17
May
Blog
Monday 5/14/18 WOD
"GW Special" Strength: Work up to a 3 Rep Max Front Squat. Then perform 1 max set at 80% of that 3 Rep Max. Metcon: 4 Rounds 12 Deadlifts (125/185) 9 Hang Power Cleans (125/185) 6 Shoulder 2 Overhead (125/185) 10 Burpees Over the Bar *12 minute cut-off*...
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14
May
Saturday 5/12/18 WOD
Metcon: Partner WOD AMRAP X 22 minutes 20 Power Cleans (95/135) 10 Synchroed Burpees over Bar 20 Box Jump Overs (20/24) *Split reps however you see fit. Synchroed Burpees are always done together.*...
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12
May