Thursday WOD 05.18.17

Thursday WOD 05.18.17

Thursday WOD 05.18.17 WARM UP Warm up on movements  WOD 3 reps EMOM x 5 minutes of bear complex @ 135/95 pounds 2 reps EMOM x 5 minutes of bear complex @ 185/125 pounds 1 rep EMOM of bear complex @ 185+ /125+ When you get to the single reps add 5...

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Mon WOD 05.15.17

Mon WOD 05.15.17

Mon WOD 05.15.17 WARM UP Joint Rotations Shoulder pass throughs Running Drills Warm up on movements WOD Complete as many rounds as possible in 20 minutes of: Run 400 meters 20 GHD sit-ups 95-lb. overhead squats, 10 reps Post rounds completed...

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Mon WOD 05.07.17

Mon WOD 05.07.17

Mon WOD 05.07.17 WARM UP Joint Rotations shoulder pass through EMOM 10min Odd: Run 50m Even: Ring dips/Box Jump overs Alternate between the two 5-10reps WOD 50 Ring dips for time then 50 Cal Row 50 Box Jump Overs (24/20″) 50 Wallballs...

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