Tuesday February 18th

February 18, 2020

**reminder**

February 16, 2020

Saturday February 15th

February 15, 2020

Friday February 14th

February 14, 2020

Thursday February 13th

February 13, 2020

Wednesday Feb 12th

February 12, 2020

Tuesday February 11th

February 11, 2020

Monday February 10th

February 10, 2020

Saturday February 8th

February 8, 2020

Friday February 7th

February 7, 2020

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A)Back squats 10-10-10

B) 2 sets:

1 min ME power cleans 115/75

1 min ME row for cals

1 min sit-ups

1 min burpees

Rest 3 mins

C) 6 min emom

1)45 sec plank

2)15...

Tuesday Jan 17 2017

January 17, 2017

Wednesday March 4th, 2014

WOD

Strength:

Squat cleans 3-3-3-3-3-3

metcon:

10 min amrap

30 DUs

15 snatch 75/55

Wednesday march 4th, 2014

March 4, 2015

A) back squats 5-4-3
-all tough sets

B) 3 sets:
10 DB Bulgarian Split Squats rest 60s b/w sets

C) 10 Rounds for time:
100ft KB Farmer Carry 70/55
5 Box j...

Tuesday April 4th 2017

April 4, 2017

1/10

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Featured Posts

Saturday August 17th

August 17, 2019

Barbell:

A) 7 Sets:
High Hang Clean High Pull + Hang power Clean + front squat + split jerk

B) 7 sets:
High Hang Clean snatch Pull + Hang power snatch + 2 OH Squat

C) 6 min emom:
3 front squats + 1 split jerk * no pause between squat and split jerk*

D) 3 sets:
1 min farmer hold 100/70 per hand
1 min rest

Endurance:
30 min emom:
1. 200 m run
2. 15 pull-ups
3. 15 wall balls 20/14
4. 15 KB swings 55/35
5. 50 DUs

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