TUESDAY WOD 08.01.17

TUESDAY WOD 08.01.17

TUESDAY WOD 08.01.17 WARM UP 10min EMOM Odd: 50m run Even: 5-10 Strict Pull ups/Ring dips (alternate between the pull ups and dips) WOD AMRAP 5min of Ring dips Or 100 for time whichever comes first. Then 12min AMRAP 100 Double unders 50 walking...

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Mon WOD 07.31.17

Mon WOD 07.31.17

Mon WOD 07.31.17 WARM UP Joint Rotation Shoulder pass through 20 Burpee sprint WOD Front Squat 
5 reps x3 sets 255/165 REST 1min between set Gymnastics Conditioning 
4 sets of: 
4 Weighted Strict Pull ups 20/16
4 Kipping Pull up (no weight)
4 C2B...

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FREE SAT WOD 07.29.17

FREE SAT WOD 07.29.17

FREE SAT WOD 07.29.17 9:30am FREE CHILD CARE Team of 2 (1 person working at a time) 100 plate snatches 100m run with plate 80 burpees to plate 100m run with plate 60 plate squats 100m run with plate 40 overhead standing lunges 100m run with plate...

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Tuesday WOD 07.25.17

Tuesday WOD 07.25.17

Tuesday WOD 07.25.17 WARM UP 50 Band pull apart 25 band pass throughs 50 Band pull downs EMOM 10min odd: Row 100m even: 10 Wall Ball 20/16 Wadm up on movements WOD 5 rounds, each round for time, of: 20 Pull-ups 30 Push-ups 40 Sit-up (abmat)s 50...

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Mon WOD 07.24.17

Mon WOD 07.24.17

Mon WOD 07.24.17 WARM UP 10min EMOM Odd: 50m run Even: 5-10 Strict Pull ups/Ring dips (alternate between the pull ups and dips) WOD Bear Complex 3-3-3-3-3 No rack * Power Clean; * Front Squat; * Shoulder to overhead (have bar land behind head, in...

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Tuesday WOD 07.18.17

Tuesday WOD 07.18.17

Tuesday WOD 07.18.17 WARM UP Joint Rotation Shoulder pass through warm up on movements WOD Run Conditioning 3 sets of: 100m sprint 100m easy run rest 1 minute between sets Gymnastics Conditioning 18 Deficit HSPU rest 1 min 15 Deficit HSPU rest...

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Mon WOD 07.17.17

Mon WOD 07.17.17

Mon WOD 07.17.17 WARM UP 10min EMOM Odd: 50m run Even: 5-10 Strict Pull ups/Ring dips (alternate between the pull ups and dips) WOD 50 ring dips Rest 1min Odd object hold 2min *Every drop 5 Burpees *hold must be bear hug *AHAP Then Conditioning...

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