Category

WOD

Tuesday

Workout of the Day 12 Rounds For Time 5 Box Jumps (30/24)10 Push-Ups15 Russian KB Swing (70/53) Post WOD 4 set for quality 20 Supermans1:00...
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Monday

Pre WOD On a 15:00 running clock, build to a heavy 3 rep thruster Workout of the Day 12:00 AMRAP 150/100 row3 Thrusters (135/95)*3 burpee...
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Thursday

Workout of the Day 5 Rounds For Time 50 Double Unders30′ DBL DB Crawl (50/35)25 Double Unders30 Sit-Ups Post WOD 100 DB weighted flutter kicks...
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Tuesday

Pre WOD On a 15:00 running clock….8-8-6-6*Strict Pull-Ups or Strict Chest to Bar Pull-Ups *Superset with 3-5 reps of Deadlift…starting moderate and building to heavier...
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Monday

Pre WOD Overhead squat 4 X 6 Workout of the Day “The Assignment” For time21-15-9Overhead Squat (95/65) *500/400m Row after each full set.

Thursday

Pre WOD Bench press 12-10-8-6 Workout of the Day 2 rounds 8:00 AMRAP10 Double Unders*15 Slam Balls (20/10)10 Hand Release Push-Ups -Rest 2:00 b/t rounds-...
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