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WOD

WOD for March 2, 2017

P1080111
Strength/Skill: 3-3-3-3 deadlifts at 80%

WOD: EMOTM for 15 mins
0,3,6,9,12 Row for calories (12/8)
1,4,7,10,13 10 KBS (53/35)
2,5,8,11,14 5 Power Cleans (135/95)

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WOD

WOD for February 20, 2017

P1040822

WOD: Run 1 mile
Then 3 rounds of:
30 Burpees
4 Power Cleans (135/95)
6 Front Squats
Then Run 1 mile

Scaled: Run 600m
15 Burpees
4 Power Cleans
6 Front Squats
Then Run 600m

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WOD

WOD for February 17, 2017

P1070827
Strength/skill: 3-3-2-1 Thrusters complete 30 second handstand hold

WOD: 6RFT
25 DUs
5 Hang Squat Cleans (135/95)
5 Push Presses
25 Mountain Climbers

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WOD

WOD for February 15, 2017

P1070890
Strength/Skill: 3 rounds of 10 sit to stand box jumps, 10 bulgarian split squats and 10 supermans

WOD:
20 calorie row
50 box jumps
40 K2E
30 cleans
20 ring rows
*there will be a 20 minute time cap for this WOD

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WOD

WOD for February 2, 2017

P1070557
Strength/Skill: Front Squats 8 X 2 at 90% of your 1RM

WOD: 15 min AMRAP
5 squat cleans (155/105)
10 ring dips
15 walking lunges
100m run

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WOD

WOD for January 24, 2017

P1060281
Strength/Skill: 15 minutes to work up to a 3RM power clean

WOD: Open 14.1
10 min AMRAP
30 Dus
15 Snatches

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WOD

WOD for January 17, 2017

P1070370Skill/Strength: Goat work….work on any SKILL you want (handstands, pull-ups, rope climbs, dips, MUs)

WOD: 12-9-6-3
Squat Cleans (135/95)
C2B Pull-Ups
Run 100m between (last run after the 6)

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WOD

WOD for January 16, 2017

P1040236
Strength/Skill: EMOTM for 10 mins complete 1 power clean, 1 hang clean, 1 hang squat clean and 1 push press using 75% of your 1RM push press

WOD: 50 sit ups
Then:
4 rounds
10 burpees
10 OH plate lunges 35/25
10 sdhp 135/85
Then 50 sit-ups

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WOD

WOD for January 5, 2017

p1060476
Skill/Strength: 30-20-10 GHD Sit-ups/Handstand hold/squats

WOD: 5RFT
5 power snatches
4 power cleans
3 jerks
2 front squats
1 thruster

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WOD

WOD for January 4, 2017

p1060450
Skill/Strength: EMOTM for 12 mins 1 clean and jerk to back and two back squats

WOD: 12 min AMRAP
5 body blasters
15 DUs
5 hang cleans (155/115)