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WOD - April 24, 2017

Posted Apr 23rd, 2017 in WOD

Workout of the day:
A1. Back Squat 3x8-10 @31X1 Tempo; Rest 1'
A2. Strict MU 3x1-5 UB; Rest 2'
B. 5 Rounds for time:
10 Deadlifts 185/125
10 Burpees Over Bar
30 Double Unders

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WOD - April 22, 2017

Posted Apr 21st, 2017 in WOD

Workout of the day:
A. 5 Sets:
30 sec ME Strict Pull-up
Rest 2'
B. 21-18-15-12-9
Push Press #75/55
Overhead Squats #75/55

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WOD - April 21, 2017

Posted Apr 20th, 2017 in WOD

Workout of the day:
A. Every 90 Sec for 6 Rounds:
3 Power Cleans (no tng)
B. "The Chief" 5 Rounds 3' on 1' Rest
3 Power Clean #135
6 Push-ups
9 Squats
(start each round where you left off)

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WOD - April 20, 2017

Posted Apr 19th, 2017 in WOD

Workout of the day:
5 Rounds for total time:
10 TTB
8 Hang Snatch #135/95
30 Wall Balls 20/14
75 DU
Rest 3'

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WOD - April 19, 2017

Posted Apr 18th, 2017 in WOD

Workout of the day:
A1. Back Squat 3x10-12 @31X1 Tempo; Rest 1'
A2. Strict MU 3x1-4 UB; Rest 2'
B. For time:
30-20-10
SA KB Snatch 24/16 (alt hands half way)
Box Jump Overs 24/20"

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WOD - April 18, 2017

Posted Apr 17th, 2017 in WOD

Workout of the day:
A. Behind the Neck Strict Press 3x18-20 UB
@31X1 Tempo
B. For time:
500m Row
then
5 Rounds:
8 Strict HSPU
20 KBS 24/16kg

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WOD - April 17, 2017

Posted Apr 16th, 2017 in WOD

Workout of the day:
A1. RDL
3x8-10; Rest 1'
A2. Banded Hip Bridges 3x15-20; Rest 2'
B. Fran
21-15-9
Thrusters
Pull-ups

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WOD - April 14, 2017

Posted Apr 14th, 2017 in WOD

Workout of the day:
A. Front Squat
Performance: FInd 1RM
B. "DT" 5 Rounds for time:
12 Deadlifts 155/105
9 Hang Power Cleans 155/105
6 Push Jerks 155/105

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WOD - April 13, 2017

Posted Apr 12th, 2017 in WOD

Workout of the day:
A. Push Press Find 1RM
B. For time:
21-15-9
Push Press #135/95
9-6-3
Muscle-up

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WOD - April 12, 2017

Posted Apr 11th, 2017 in WOD

Workout of the day:
6 Sets: For total time
12 Power Snatches 95/65
12 Overhead Squats 95/65
12 Toes to Bar
12 Thrusters 95/65
Rest 2'

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