Category

WOD

Tuesday

Workout of the Day 4 Rounds For Time 400m Run24 Sit-Ups12 Push Press (115/75) Post WOD Assault Bike sprits4 X :30:30 rest between efforts

Monday

Workout of the Day 18:00 As Many Rounds As Possible 10-8-6-4-2Power Cleans (185/135)10-8-6-4-2Ring Dips30-30-30-30-30Double Unders **After completing the round of 2-2-30, the athletes go back...
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Saturday

Workout of the Day “Whiskey Tango Foxtrot” For time Run 2 Miles60 Back Squats (Bodyweight)60 KB Swing (53/35)|(35/26)60 Hand Release Push-ups *Athletes can break up...
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Thursday

Pre WOD 2 sets for quality :20 Alt. Handstand Shoulder Taps-Rest as needed b/t SetsThen Into…2 sets for quality3 Strict HSPU*+:20 HS Hold Workout of...
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Monday

Pre WOD Hang squat snatch 3-3-3-3-3 Workout of the Day 10:00 As Many Rounds As Possible 7 Hang Squat Snatch (95/65)14 Burpees Over Bar

Friday

Pre WOD 10-8-6*Tempo Back Squat or Tempo Front Squat***Start Moderate and Build to Mod-Heavy. Do not go super Heavy. **Tempo Per Set…Set 1: (31X1)Set 2:...
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Thursday

Pre WOD 3 sets3 Hang Power Cleans*Then immediately Into…5 Strict Hanging Knee Raise+5 Kipping Knees to Chest+5 Toes to Bar -Rest 1:00 between sets- Workout...
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