Tuesday 2/28/17 WOD
Metcon: 5 Round 12 Clean and Jerks (110/165) 16 Chest 2 Bar Pull-ups 25ft Handstand Walk *25 minute cut-off*...
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27
February
Blog
Monday 2/27/17 WOD
Strength: EMOTM X 8 minutes 3 Squat Snatch Metcon: 3 Rounds 20 Pistols 20 Ring Dips 15 Power Snatch (65/95) *14 minute cut-off*...
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26
February
Saturday 2/25/17 WOD
Strength: Every 1:30 x 8 Rounds 2 Push-Press 4 Push-Jerks Metcon: 8 minute Ladder 2 Front Rack Lunges (95/135) 3 Toes 2 Bar *At least through 15 T2B to Rx*...
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25
February
Thursday 2/23/17 WOD
I'm banking on the dumbbell workout not being the first week of the open. If it is I apologize about this one. Somehow every year I seem to channel Dave Castro in some way so we'll have to see. Metcon: AMRAP X 3 minutes 3 Dumbbell Ground 2...
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22
February
Tuesday 2/21/17 WOD
Metcon: 100-75-50-25 Double-Unders 40-30-20-10 Cal Row Pull-ups *25 minute cut-off. Rounds will be DU's, Cal Row, Pull-ups at the designated rep numbers (100,40,40;75,30,30...
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20
February
Monday 2/20/17 WOD
Strength: 5 x 4 Overhead Squats Metcon: AMRAP X 10 minutes 6 Power Snatch (95/135) 20 Wallballs (14/20 @ 9/10ft) *At Least 5 Rounds to Rx*...
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19
February
Saturday 2/18/17 WOD
Metcon: 5 Rounds 18 Toes 2 Bar 12 Thrusters (75/115) 400m Run *25 minute cut-off*...
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18
February
Friday 2/17/17 WOD
Strength: 4, 4, 4, 3, 3 Deadlifts *All Sets unbroken* Metcon: 30-20-10 Push-ups Air Squats OAA Dumbbell Snatch (55/70) *10 minute cut-off*...
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16
February
Thursday 2/16/17 WOD
Metcon: AMRAP X 10 minutes 6 Strict Handstand Push-ups 30 Double-Unders -Rest 3 Minutes- AMRAP X 10 minutes 15 Shoulder 2 Overhead (65/95) 12 Kettlebell Swings (55/70) * 2 Scores, Rounds and reps in 1st AMRAP and Rounds and reps in 2nd AMRAP. 8 Rounds in first and 6 Rounds in 2nd to...
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16
February
Wednesday 2/15/17 WOD
Strength: 5 x 4 Back Squats Metcon: -Start w/ 50 Wallballs (14/20 @ 9/10ft)- 15 Dumbbell Hang Squat Clean (50/35) 50 Sit-ups 10 Dumbbell Hang Squat Cleans (35/50) 40 Sit-ups 5 Dumbbell Hang Squat Cleans (35/50) 30 Sit-ups -End w/ 50 Wallballs (14/20 @ 9/10ft)-...
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15
February