WOD

Monday, October 16, 2017

Posted by on Oct 15, 2017 in WOD | 0 comments

PreWOD – 3 Rounds 6 Strict Chin-Ups/Ring Rows 3 Wall Walks 10 Walking Lunge Steps Strength – Tempo Back Squat 5x8x2 (3031 pace) WOD AMRAP 16 200m Run / 250m Row 8 Kettlebell Hang Squat Clean 55/35 16 Burpee Box Jumps

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Friday, October 13, 2017

Posted by on Oct 12, 2017 in WOD | 0 comments

PreWOD – Run/Row 800m 21-15-9 Goblet Squats Jumping (C2B) Pullups Pushups Strength – Tempo Bench Press 5x3x1 3s3s WOD Three rounds for time of: 400m Run/500m Row 20 Hang Power Cleans 95/65 20 Front Squats 95/65 Time Cap: 20 Minutes

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Thursday, October 12, 2017

Posted by on Oct 11, 2017 in WOD | 0 comments

PreWOD – 3 Rounds 5 Strict Chin-Ups/Ring Rows 10 Single Arm Dumbbell Strict Press(each arm) 10 Walking Lunge Steps Strength – Tempo Overhead Squat 5x5x1  3 sec down, 3 sec up.  WOD Five rounds for time of: 10 Pull-ups 15 Box Jump Overs 24/20 20 Kettlebell Snatch 55/35 Snatch, any style

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Wednesday, October 11, 207

Posted by on Oct 10, 2017 in WOD | 0 comments

PreWOD – 3 Rounds 15 Thrusters (empty barbell) 50 Single Skips 30s Dead Hang Sprints 8 x 200m Sprints On a running clock perform one 200m Sprint every 2 minutes for a total of 8 Rounds WOD AMRAP 10 10 Wallballs 20/14 10 Kettlebell Swings 55/35

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Friday, October 6, 207

Posted by on Oct 5, 2017 in WOD | 0 comments

PreWOD – 3 Rounds 6 Strict Chin-Ups/Ring Rows 10 Single Arm Dumbbell Strict Press (each arm) 10 Walking Lunge Steps Strength – Tempo Front Squat 5x6x1 3s down, 3s up AMRAP 8 Wall Balls 20/14 Every time you stop moving you do 10 AbMat Sit Ups.  Not moving includes holding ball or leaning against Rig and dropping it. 

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Thursday, October 5, 2017

Posted by on Oct 4, 2017 in WOD | 0 comments

PreWOD – 3 Rounds 10 Overhead Walking Lunges 10 Overhead Squats (empty bar) 30s Low Plank Hold Strength – Power Clean + Squat Clean 5x2x1 @75% WOD Four rounds for time of: 15 Overhead Squats 95/65 30 Double Unders 15 Toes-to-Bar 15 Min Time Cap

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