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WOD - Dec 15, 2017

Posted Dec 14th, 2017 in WOD

Workout of the day: 
A. 3 sets:
10 SA Lat behind the back pull/s
6 KB Windmills/s @3212T
30 sec Side Plank
10 SA Ring Rows/s
B. EMOM 14'
1. 30 DU + 6-8 CTB Pull-ups
2. 3 Hang Power Cleans #225/155 + 6 Burpees Over Bar

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WOD - Dec 14, 2017

Posted Dec 13th, 2017 in WOD

Workout of the day:
A. Back Squat 4x12
B. 8' AMRAP
12 Toes To Bar
12 Overhead Squats #95

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WOD - Dec 13, 2017

Posted Dec 12th, 2017 in WOD

Workout of the day:
A1. Strict WTD Pull-up 4x3
A2.Strict CTB Banded 4xME
B. For time:
Partners Alternate every 90sec
- Must do 15 Squats before you can start rowing
300/250 Cal Row

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WOD - Dec 12, 2017

Posted Dec 11th, 2017 in WOD

Workout of the day:
A1. Push Press 4x4
A2. HS Walk 4x10-15m
B. 4 Sets: 1 set Every 3 min
5/3 Muscle-ups
10 Power Snatches #115/75

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WOD - Dec 11, 2107

Posted Dec 10th, 2017 in WOD

Workout of the day: 
A. Squat Clean
5x1.1.1 rest 10 sec/2:30
B. 5 Rounds for time:
20 Wall Balls 20/14
20 Deadlifts #155/105

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WOD - Dec 9, 2017

Posted Dec 8th, 2017 in WOD

Workout of the day: 
A. 4 sets:
20 Banded Pull-Aparts
10 SA Ring Rows/ Arm
30 sec Hollow Body Hold
10 Strict Dips
B. 3 RFT:
30 Wallballs 20/14
20 Pull-ups
10 Power Cleans #135/95

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WOD - Dec 8, 2017

Posted Dec 7th, 2017 in WOD

Workout of the day: 
A. 8 Sets:
Every 90 sec
2 Hang Squat Snatch
B. 6 Rounds for time:
10 Deadlifts 155/105
10 Burpee Box Jump Overs 24/20"

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WOD - Dec 7, 2017

Posted Dec 6th, 2017 in WOD

Workout of the day:
A1. Push Press 4x5
A2. HS Walk 4x10-15m
B. 14' AMRAP
10 SA OH Walking Lunge R 50/35
10 SA OH Walking Lunge L 50/35
5 Bar MU
20 Alt DB Snatch 50/35

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WOD - Dec 6, 2017

Posted Dec 5th, 2017 in WOD

Workout of the day: 
A. Squat Clean
5x1.1.1.1. rest 10 sec/2:30
B. 3 Rounds Each
Teams of 3: Waterfall
Row 25/20 Cals
15 Front Squats #135/95

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WOD- Dec 5, 2017

Posted Dec 4th, 2017 in WOD

Workout of the day:
A1. Strict WTD Pull-up 4x4
A2. Strict CTB Banded 4xME
B. For time:
20-18-16-14-12
Handstand Push-ups
40 Double Unders

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