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In WOD
Posted

June 30 2017

3 min mobility 6 min Warm Up Mountain Climbers x 10 Air squats x 10 Toe Touches x 10 Bar Hangs x10 sec Deadlift 5×5 @ 70% 1 mile run with a 15 sec sprint every 2 minutes WOD 12 min MU x 5/3 [...]

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In WOD
Posted

June 29, 2017

3 min mobility 6 min Warm up Run 400 meters Lunges x10 Air Squats x10 Bar Hangs x10 sec Broad Jumps x 5 EMOM 8 min BTN snatch Press x 5 75/55 Pendlay Row x 10 WOD ” Roller Coaster “ [...]

0
In WOD
Posted

June 28, 2017

3 min mobility 6 min Warm up Row 500 meters 5 point Squat Coaches Clean Warm up Clean 4 x 4 @ 80% EMOM 8 min Clean pulls x 3 @ 90% Clean deadlift x 5 WOD 12 min Hang Power Clean x 9 115/85 Air [...]

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In WOD
Posted

June 27, 2017

3 min mobility 6 min Warm Up Jumping Jacks x 15 Air Squats x 10 Side Lunges x 10 Toe Touches Squat Find a 20 Rep max EMOM 8 min Ab Row x 8 Crunches x 10 WOD Frannie 21-15-9 Thrusters 95/65 DU Sit UPs

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In WOD
Posted

June 26, 2017

3 min mobility Game Bench Press 5 x 3 @ 85% WOD Warlock Event 2 ” Macho Man “ You pick the weight . Every minute on the minute until failure or 15 min cap. Score is weight x total [...]

0
In WOD
Posted

June 23, 2017

3 min mobility 6 min Warm up Jumping Jacks x 15 Lunges x10 Air Squats x 10 Coaches Clean Warm up Clean Work to a Heavy single WOD 3 min Rounds x 6 rounds complete in 3 mins with 1 min rest Run [...]

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In WOD
Posted

June 22, 2017

3 min mobility 6 min Warm up Row 400 meters Air squats x10 Lunges x10 Toe Touches x10 Leg swings x 10 Front Squat 1 x 5 @ 60% 1 x 5 @ 70% 1 x 5 @ 75% 1 x 5 @ 75% WOD ” 7-Up “ 7 RFT 7 [...]

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