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Saturday Partner WOD
7 minute AMRAP BUY IN: 100ft. Sled Pull each 20 Burpees over Partner 40 KB Snatch 53/35 7 minute AMRAP BUY IN: 100ft. Sled Pull each 15...
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WORKOUT OF THE DAY
Friday December 29th, 2017
Strength Bench Press (3x10 stay @ the same weight for all sets!) Metcon (Time) 3 Rounds 21 Cal Assault 18 Wall Balls 20/14 15 Push Ups...
Thursday December 28th, 2017
Metcon (Time) Row 500m "Buy In" Then: 5 Rounds 12 Power Snatch #75/55 10 T2B 8 Burpees over the bar
Wednesday, December 27th
Welcome back!! Strength Split Jerk (Work up to a MAX) Metcon (AMRAP - Rounds and Reps) 12 min AMRAP 5 Dead Lifts #115/75 7 Hang Cleans ...
12 Days of Christmas
Metcon (Time) 12 Days of Christmas 1 Squat Clean Thruster #115/75 2 STOH #115/75 3 Front Squats #115/75 4 Burpees Over the Bar 5...
Friday before Christmas
Metcon (Time) Complete for time: 2 mile Bike 30 Thrusters 95/65 30 Weighted Sit Ups 25/15 30 Db Snatch 50/35 30 Plated Burpees 45/25
Thursday December 21st, 2017
Strength Push Press (1x5 Establish a 5 Rep MAX Push Press) Metcon (Time) 7 Rounds 7 Power Cleans #135/95 14 Hand Release Push Ups 21...
Wednesday December 20th, 2017
Metcon (AMRAP - Reps) 5 Min AMRAP Max Distance Single Arm OH Walking Lunge #50/35 3 Min REST 8 Min AMRAP 50 Over Head Squats #45 40 KB...
Tuesday December 19th, 2017
Strength Back Squat (4x5 Stay @ the same weight (75-80%)) Metcon (Time) 3 RFT Run 400m 10 Muscle Ups *Mod: Muscle Up Transitions!
Monday December 18th, 2017
Fight Gone Bad (3 Rounds for reps) 1 Min @ each station Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20" ...
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