Tuesday WOD 01.09.18

Tuesday WOD 01.09.18

WARM UP Every 1 min for 10 mins, alternating between: Run, 100 m Alternate between 3-5 Strict Pull-ups 3-5 Ring Dips WOD 5-4-3-2-1 reps, for time of: Deadlift, 335/225 lbs Chest-to-bar Pull-up Handstand Push-up *Run 400m between each round Last...

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Mon WOD 01.08.18

Mon WOD 01.08.18

WARM UP EMOM 10 mins: Wall Balls and Kettlebell Swings Every 1 min for 10 mins, alternating between: 10 Wall Balls, 20/16 lbs 10 Kettlebell Swings, 70/53 lbs WOD 3 rounds for time of: 10 Clean & Jerks, 205/135 lbs 5 Box Jumps 10...

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Thursday WOD 01.04.18

Thursday WOD 01.04.18

Thursday WOD 01.04.18 WARM UP 2 Steady rounds of: Row 30 cal 15 Push Press then 200m run x 5 rest 60 sec between Strength Push Jerk 5-5-5-5-AMRAP @75% 1rm TNT 5:30pm 50 Air squats 6 S2S then 4 rounds: 3 MUs 6 HSPUs 9 Kettle bell swings then...

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Wed WOD 01.03.18

Wed WOD 01.03.18

Wed WOD 01.03.18    Warm-up   3 Steady Rounds: 12 Overhead Walking Lunge Steps w/ single dumbbell Run 200m   Strength Find new 5RM Back Squat   Interval 2 Rounds: AMRAP 3 Minutes 7 Sumo DLHP 135/95lbs 10/7 Burpee Rest 2:00   On your own...

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Tuesday WOD 01.02.18

Tuesday WOD 01.02.18

Tuesday WOD 01.02.18 WARM UP EMOM in 10min of Run 100m alternate between 5-8 Strict pull ups 5-8 Ring dips Gymnastics conditioning For time: 50 Strict Pull-ups 5min cut off Rest 2 mins 50 Ring Dips 5min cut off WOD 5 RFT: Pull Up Clusters...

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Wed WOD 08.30.17

Wed WOD 08.30.17

Wed WOD 08.30.17 WARM UP Joint Rotation Shoulder pass through Mobility work 15min 3 rounds not for time run 200m 10 push ups 20 jumping pull ups 30 double unders WOD 20-18-16-14…..2-4-6-8…..20 Weighted Sit ups 20/16 Burpees 20min...

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Tuesday WOD 08.29.17

Tuesday WOD 08.29.17

Tuesday WOD 08.29.17 WARM UP 10min EMOM Even: Run 100m Odd: 40sec alternation one armed DB snatch 50/35 Warm up on movements Practice kip (if you have strict pull ups) WOD On the top of 5 min for 4 Rounds. So rest remaining time until 5 minutes...

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Mon WOD 08.27.17

Mon WOD 08.27.17

Mon WOD 08.27.17 WARM UP EMOM for 10min Odd: run 100m Even: alternate between 8-12 Burpees Pull ups (strict) work into kipping last couple sets if you have 10+ unbroken Strict pull ups WOD 100 Pulls ups for time 5min cut off Rest 3min 100 Ring...

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Wed WOD 08.23.17

Wed WOD 08.23.17

Wed WOD 08.23.17 WARM UP for 10min Odd: run 100m Even: alternate between 8-12 Burpees Pull ups (strict) work into kipping last couple sets if you have 10+ unbroken Strict pull WOD For Time: 21-15-9 Deadlift (315/225) Broad jump 6/5′

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Tuesday WOD 08.22.17

Tuesday WOD 08.22.17

Tuesday WOD 08.22.17 WARM UP Burgner warm up WOD Barbell Conditioning 
For Time: 10 Clean and Jerks (155/105) change weights 8 Clean and Jerks (185/135) change weights 6 Clean and Jerks (205/145) change weights 4 Clean and Jerks (225/155)...

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Mon WOD 08.21.17

Mon WOD 08.21.17

Mon WOD 08.21.17 WARM UP EMOM 10min Odd: Run 100m Even: alternate between 10 One arm DB snatch One armed DB S2O (5) L (5) R WOD Back Squat
(70% 5RM) 5×3 Gymnastics Conditioning Strict Deficit Handstand Push-ups: 6 Strict rest 1:00 5 Strict...

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