Month

January 2019
Pre WOD Back squat 5 X 5 Workout of the Day For time 5-10-15-10-5 Strict press (#75/#55) Ring dips Pushups
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Pre WOD Every minute on the minute for 10 minutes 3 muscle snatch Workout of the Day 2 rounds 3:00 max meters farmers carry (#32kg/24kg) 2:00 AMRAP jumping lunges 1:00 AMRAP muscle ups 3:00 rest  
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Workout of the Day 5 rounds for time 25/18 calorie row 50 double unders 3 rounds of “The Chief” (3 power cleans 135/95 / 6 pushups / 9 squats)
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Workout of the Day 3 rounds with a partner for time 40 partner wall ball shots 30 calorie bike / partner deadlift hold (alternate every 15 cal) 40 alternating box jumps 30 calories row / front plank hold ((alternate every 15 cal))
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Pre WOD Bench press 5 X 5 Workout of the Day For time 20 power snatchs (#95/#65) 20 lateral over the bar burpees 20 overhead squats 20 lateral over the bar burpees 20 squat snatches
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Pre WOD Deadlift 6 X 3 Workout of the Day 12 minutes as many rounds as possible 6 DB weighted box step over (#50/#35)(24″/20″) 8 hand release pushups 10 supine ring rows
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Pre WOD Bulgarian split squat 5 X 10 Workout of the Day 20 minutes as many rounds as possible 5 thrusters (#95/#65) 7 hang power cleans 10 sumo deadlift high pulls
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