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Uncategorized'S ARCHIVE

  • Thursday’s WOD 0524/17

    By admin | In Uncategorized | on May 24, 2017

    Thursday May 24, 2017 Warm up- 400m run or 500m row THEN 2 Rounds 10 banded DL Frankenstein walk down & back black mat 10 super man Skill-pistols- 20 pistols or 20 attempts with modifications Coach led warm up for deadlift & metcon Strength-DEADLIFT After warm up sets, based on 90% 1 RM (add 10 […]

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  • Monday’s WOD

    By admin | In Uncategorized, Workouts | on May 21, 2017

    Monday May 22, 2017 Warm up Run 400m or Row 500m THEN 2 Rounds 5- Turkish get ups 10 walking lunges 15 PVC or empty bar thrusters Coach led: warm up for squats & metcon Strength- back squat After warm up sets, based on 90% 1 RM (add 10 pounds) 65%. X 5 75% X […]

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  • Tuesday’s WOD 05/09/17

    By admin | In Uncategorized, Workouts | on May 9, 2017

    Tuesday May 9, 2017 Warm up: Row for 2 minutes 10 forward & backward arm circles COACH Led: band chest & shoulder warm up Strength: Bench (After proper warm up sets) Based on 90% 1RM Reps 5-3-1 at 75% 85% 95% Metcon Buy in: Run 400m Floor press (65/95). (85/115) 10-9-8-7-6-5-4-3-2-1 Wallballs (14/20) 1-2-3-4-5-6-7-8-9-10 Cash […]

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  • Thursday’s WOD 05/04/17

    By admin | In Uncategorized | on May 3, 2017

    Thursday May 4, 2017 Warm up Row 250m Frankenstein walk down & back Bear walk down & back 50 singles with jump rope 10 super man Coach led- dead lift warm up Strength- DEADLIFT After warm up sets Based on 90% 1RM 3 reps at 70% 80% 90% Metcon- For time DU-50-40-30-20-10 (3/1singles) Power cleans […]

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  • Thursday’s WOD 04/27/17

    By admin | In Uncategorized | on April 26, 2017

    Thursday April 27, 2017 Warm up Row 500m or Run 400m Then Coach led Deadlift warm up Frankenstein walk black mat & back Inch worm black mat & back 10 good mornings 10 air squats STRENGTH- DEADLIFT (Based on 90% 1 RM) 5 reps 65% 75% 85% Metcon Amrap 14 4 DB Power cleans (35/55) […]

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