Monday December 9th

December 9, 2019

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December 7, 2019

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December 6, 2019

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December 5, 2019

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December 4, 2019

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December 2, 2019

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November 30, 2019

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November 28, 2019

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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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