1.12.18
Strength Front Squats build to a heavy 1 in 10 min Wod 21-15-9 Front Squats 95,65 Push Press Pull ups Cash out Amrap 6 15 Hollow Rocks 15 Super Mans 15 Bar Roll outs for abs
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Strength: Deadlift : 5-5-5 AMRAP 10: Row for Meters On the 1:00… 1 Box Jump Over (24/20) On the 2:00… 2 Box Jump Overs (24/20) On the 3:00… 3 Box Jump Overs (24/20) On the 4:00… 4 Box Jump Overs (24/20) On the 5:00… 5 Box Jump Overs (24/20) On[…]
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Hang Power Clean 5-4-3-2-1-1-1-1 Perform a set every 2 minutes Loading Guidelines: Set 1: 5 reps @ 50% Set 2: 4 reps @ 60% Set 3: 3 reps @ 70% Set 4: 2 reps @ 80% Sets 5-8: 1 rep @ 85-100% 3 rounds for time: 90 Double Unders 25[…]
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In teams of 2, perform 3 rounds of: 20/15 Calorie Row 20 KB Swings (70/53) 20 Burpees Partner 1 performs 20/15 Calorie Row Partner 2 performs 20/15 Calorie Row Partner 1 performs 20 KB Swings Partner 2 performs 20 KB Swings Partner 1 performs 20 Burpees Partner 2 performs 20[…]
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3 rounds for time of: 60 air squats 30 knees-to-elbows 30 ring push-ups Post time to sugar wod Cash out 3 Sets of 12 Glute Ham Raises with a partner on this one. ab mat and partner holds ankles 12 Ghd Sit ups 12 Hollow Rocks Post to sugar wod[…]
Read More »1.5.18
In teams of 2, perform 5 alternating sets each of: 20 Plate Walking Overhead Lunges (45/35) 15 Burpees w/ jump to plate 20/15 Calorie Row Partner 1 performs one full set of all 3 movements as fast as possible, then Partner 2 performs one full set of all 3 movements[…]
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Strength: Over Head Squats 2-2-2-2-2 Wod: 21-15-9 Power Snatch 75/55 Front squat Hspu
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“How Bad Do You Want it” Wod 3 Rounds for time 300m Run 12 strict pull ups/kipping pull ups/Ring rows 12 Box Jumps 24/20 20 Ab Mat sit ups
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Set a clock for 12 minutes and complete: 1 minute of Squat Cleans (135/95) 1 minute of Push Jerks 2 minutes of Squat Cleans 2 minutes of Push Jerks 3 minutes of Squat Cleans 3 minutes of Push Jerks Post reps for each set to comments.
Read More »12.27.17
25 Toes to Bar 25 Burpees 25 Power Cleans (135/95) rest 3 minutes 25 Burpees 20 Power Cleans (175/115) 25 Toes to Bar rest 3 minutes 15 Power Cleans (205/135) 25 Toes to Bar 25 Burpees Post times for each set to comments.
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