Tuesday 4/4/17 WOD
Metcon: AMRAP X 20 minutes 15 Cal Row 12 Power Snatch (65/95) 15 Overhead Squats (65/95) 12 Burpees Over the Bar *At least 5 Rounds to Rx*...
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04
April
Blog
Monday 4/3/17 WOD
Strength: EOMOTM X 10 minutes 6 Squat Cleans Metcon: -Start with 50 Sit-ups- 30-20-10 OAA Dumbbell Snatch (45/70) Toes 2 Bar -End with 50 Sit-ups- *10 minute cut-off...
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03
April
Saturday 4/1/17 WOD
Partner WOD! Metcon: "Open 16.5" 21-18-25-12-9-6-3 Thrusters Bar Facing Burpees *April fools! I'll stay away away from the thrusters for at least a couple days ha.* Today's real Metcon: Teams of 2 complete: 100 Cal Row 90 Wallballs (14/20 @ 9/10ft) 80 Cal Row 70 Burpees 60 Cal Row 50 Shoulder 2 Overhead (105/155) 40 Cal Row 30 Squat Cleans (105/155) 20...
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01
April
Friday 3/31/17 WOD
Strength: 5 x 6 Back Squats Metcon: AMRAP X 10 minutes 10 Front Rack Lunges (105/155) 15 Kettlebell Swings (55/70) 25 Air Squats *At least 5 Rounds to Rx*...
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30
March
Thursday 3/30/17 WOD
Metcon: 4 Rounds 20 Power Cleans (75/115) 20 Thrusters (75/115) 20 Pull-ups *25 minute cut-off*...
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29
March
Wednesday 3/29/17 WOD
Strength: EMOTM X 8 minutes Barbell Complex 1 Hang Squat Snatch 2 Overhead Squats 1 Hang Squat Snatch Metcon: 2-4-6-8-10-12 12-10-8-6-4-2 Dumbbell Ground 2 Overhead (35/55) Strict Handstand Push-ups *10 minute cut-off*...
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28
March
Tuesday 3/28/17 WOD
Metcon: 6 Rounds 18 Toes 2 Bar 12 BoxJumps (24/30) 6 Deadlifts (215/315) *25 minute cut-off*...
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27
March
Monday 3/27/17 WOD
Strength: 5 x 3 Split Jerks Metcon: 10 Minute Ladder 1 Wall Climb 2 Burpees 3 Shoulder 2 Overhead (95/135) *At least through 15 S2OH to Rx*...
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26
March
Saturday 3/25/17 WOD
Strength: EMOTM x 8 minutes 3 Squat Snatch Metcon: 30-20-10 Toes 2 Bar Overhead Squats (65/95) Cal Row *12 minute cut-off*...
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25
March
Friday 3/24/17 WOD
Metcon: "Open 17.5" 10 Rounds 9 Thrusters (65/95) 35 Double-Unders Strength: 5 x 6 Deadlifts...
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24
March