Month

April 2018
Workout of the Day For time 50 calorie row 50 ring pushups 50 DB weighted step ups (24″/20″) 2 X (#35/#25) 40/40/40, 30/30/30, 20/20/20, 10/10/10 40 min time cap
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Pre WOD Every minute on the minute for 12 minutes Powerclean + hang squat clean Workout of the Day 3 rounds for time 30 calorie row 30 kettlebell swings 30 wall ball shots (#20/#14) Compare to  6/27/17
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Pre WOD 1 leg romanian deadlift 5 X 10 (5R/5L) Workout of the Day 14 minutes as many rounds as possible 18 DB snatches (#50/#35) 12 V-ups 8 box jumps (24″/20″)
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Workout of the Day 10:00 as many rounds as possible 10 situps 10 KB swings (24kg/16kg) 10 burpees 3:00 rest 7:00 as many rounds as possible 10 push press (#95/#65) 30 double unders 2:00 rest 4:00 as many reps as possible Squat cleans (#135/#95) 1:00 rest For time 3000 meter row  
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Pre WOD Every 2 minutes on the minute for 14 minutes 5 front squats Workout of the Day 20 minutes as many rounds as possible 10 KB front rack lunges (24kg/16kg) 10 pullups 100 meter overhead KB carry
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Pre WOD Bench press 7-7-5-5-3-3-1-1 Workout of the Day 3 rounds for time 21 calorie row 15 toes to bar 9 power snatch (#115/#85)
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Pre WOD Sumo deadlift 7 X 3 Workout of the Day 150 wall ball shots for time (#20/#14) *every break perform 10 pullups
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Pre WOD 1  mile run for time OR 2K row for time Workout of the Day “Grace” 30 clean and jerks for time (#135/#95)
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Pre WOD KB banded strict press 5 X 7 Workout of the Day “Death by DB squat clean” 20 minutes as many reps as possible 1st min: 1 DB squat clean (#50/#35) 2nd min: 2 DB squat cleans 3/3, 4/4, etc….. * once you can no longer complete the required number of reps, return to...
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Workout of the Day Complete with a partner for time 1000 meter row, partner holds med ball plank (switch every 250 meters) 50 med ball pushups 50 med ball shots over bar 50 med ball situps over box 400 meter med ball run 50 MB situps over box 50 MB shots over bar 50 MB...
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