Tuesday 2/14/17 WOD
Happy Valentines Day! Metcon: 21-18-15-12-9-6-3 Chest 2 Bar Pull-ups Burpees over the Bar Power Snatch (65/95) Box Jumps (24/30) *30 minute cut-off*...
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13
February
Blog
Monday 2/13/17 WOD
Strength: First find a 3-Rep Max Thruster. Then complete 4 reps @ 90% of that 3-Rep Max, then 5 reps @ 80%, 6 reps @ 70%, and a 1 minute AMRAP @ 60% of whatever that 3-rep max was. Metcon: 8 minute Ladder 1 Squat Clean (105/155) 2 Shoulder 2...
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12
February
Saturday 2/11/17 WOD
Metcon: 5-10-15-20-15-10-5 Deadlifts (155/225) 25ft Dumbbell Overhead Walking Lunge (35/50) 40 Double-Unders 25ft Dumbbell Overhead Walking Lunge (35/50) *22 minute cut-off. Total of 7 Rounds, every round the number of deadlifts will change, after completing the set number of deadlifts you will then perform 25ft Dumbbell Overhead Walking Lunge down, once...
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11
February
Friday 2/10/17 WOD
Strength: 4 x 10 Strict Press Metcon: 5 Rounds 4 Wall Climbs 12 Ring Dips *10 minute cut-off*...
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09
February
Thursday 2/9/17 WOD
Metcon: AMRAP X 20 minutes 8 Power Cleans (95/135) 8 Back Squats (95/135) 8 Kettlebell Swings (55/70) *@ at Least 12 Rounds to Rx*...
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09
February
Wednesday 2/9/17 WOD
Strength: 3, 3, 3, 2, 2, 2 Squat Snatch Metcon: 30-20-10 Front Rack Lunges (75/115) Wallballs (14/20 @ 9/10ft) *10 minute cut-off*...
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07
February
Tuesday 2/8/17 WOD
Metcon: 4 Rounds 16 Cal Row 8 Thrusters (95/135) 6 Muscle-Ups - Rest 2 minutes - Then complete...
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06
February
Monday 2/6/17 WOD
Strength: 5 x 5 Deadlifts Metcon: AMRAP X 8 minutes 8 Power Snatch (75/115) 30 Double-Unders *At least 6 Rounds to Rx*...
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05
February
Saturday 2/4/17 WOD
Metcon: 30-20-10 Handstand Push-ups Dumbbell Thrusters (35/50) Burpee Box Jump Overs (20/24) *22 minute cut-off*...
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04
February
Friday 2/3/17 WOD
Strength: EOMOTM X 14 minutes "Wave Loading" 5, 4, 5, 4, 3, 4, 3 Weighted Pull-ups *Whenever reps decrease make the pull-up harder, when they increase reps you stay at the same pull-up difficulty* Metcon: For time: 40 Kettlebell Turkish Get-Ups (35/55) *Perform 5 on 1 arm then 5 on the other all the...
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02
February