Friday 7/7/17 WOD
Strength: 5 x 5 Deadlifts Metcon: 4 Rounds 10 Dumbbell Step-ups (35/50 @ 20/24) 12 Hang Cleans (105/155) 14 Kettlebell Swings (45/70) *12 minute cut-off*...
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07
July
Blog
Thursday 7/6/17 WOD
Metcon: 8 Rounds 40 Double-Unders 12 Overhead Squats (75/115) 10 Chest 2 Bar Pull-ups *22 minute cut-off*...
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06
July
Wednesday 7/5/17 WOD
Strength: 6 x 3 Front Squats Metcon: AMRAP X 10 minutes 3 Wall Climbs 6 Power Cleans (110/165) 9 Dumbbell Ground 2 Overhead (35/50) *At least 4 Rounds to Rx*...
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05
July
Tuesday 7/4/17 WOD
Happy 4th of July! Partner WOD 2 Rounds 80 Cal Row 100 Partner Wallballs Tosses (20/30) 50 Partner Deadlifts (225/315) 30 Synchronized Bar Facing Burpees *30 minute cut-off. Split Cal row however you want, the partner Wallballs are 8 feet apart thruster motion launching the ball with an arch, partner Deadlifts if...
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03
July
Monday 7/3/17 WOD
Strength: 4, 4, 4, 3, 3 Push-Press Metcon: 8-16-24-16-8 Thrusters Toes 2 Bar *12 minute cut-off*...
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02
July
Saturday 7/1/17 WOD
Metcon: AMRAP X 20 minutes 6 Squat Snatch (105/155) 12 OAA Dumbbell Snatch (45/70) 42 Double-Unders *At least 6 Rounds to Rx*...
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01
July
Friday 6/30/17 WOD
Strength: EMOTM X 10 minutes Odd- 30s Hollow Body Hold Even- 6 Strict/ Weighted Pull-ups Metcon: 50-40-30-20-10 25-20-15-10-5 Sit-ups Deadlifts (135/205) *12 minute cut-off*...
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30
June
Thursday 6/29/17 WOD
Metcon: 6 Rounds 400m Run/Row 8 Front Squats (95/135) 12 Push-Press (95/135) *24 minute cut-off. Row if it's raining during your class time, meant to be a run though.*...
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29
June
Wednesday 6/28/17 WOD
Strength: 4 x 8 Back Squats Metcon: 4 Rounds 16 Kettlebell Swings (45/70) 12 Power Cleans (105/155) 8 Front Rack Lunges (105/155) *14 minute cut-off*...
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28
June
Tuesday 6/27/17 WOD
Metcon: AMRAP X 10 minutes 3 Muscle-Ups 6 Burpees 9 Box Jumps (24/30) -Rest 4 minutes- AMRAP X 10 minutes 12 Pull-ups 15 Wallballs (20/30 @ 9/10ft) 18 Air Squats *2 Scores, at least 7 Rounds in the first and 5 Rounds in the second*...
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26
June