Month

December 2017
Pre WOD 5 rounds not for time 5 Pendlay rows 10-15 GHD situps Workout of the Day 5 rounds for time 10 front squats (#135/#95) 10 kettlebell swings (32kg/24kg)
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Pre WOD Kettlebell suspended bench press 5 X 10 After each set of BP, perform 1 strict pullup every :05 starting at :00 for :45 without coming off bar Workout of the Day 6 rounds :30 AMRAP power snatch (#95/#65) :30 rest :30 row for max calories :30 rest  
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Pre WOD Every 3:00 for 21:00 3 back squats Workout of the Day 10 minutes as many rounds as possible 7 med ball cleans (#20/#14) 7 MB situps
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Workout of the Day 30 minute AMRAP with a partner P1: 1 rope climb, 2 hang squat cleans (#185/#125), 3 wall walks P2: double KB front rack hold (24kg/16kg) Switch places then both partners run 100 meters, add 100 meter to run after each rounds
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Pre WOD Push press 3 X 5 Workout of the Day “Death by Cardio” 1st min: row for calories 2nd minute: burpees 3rd minute: box jumps (30″/24″) Start at 7 cals/reps and add 1 cal/rep every time through cycle until you can no longer keep pace with clock  
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