Category: Blog

WOD – 3/12/2017

STRENGTH Bench Press – Heavy 5 in 15 minutes then 3×5 @ 90% of that heavy 5 WOD Alternating Tabata (8 Minutes) Push-Ups Ring Rows Low score counts EXTRA Core

WOD – 3/10/2017

TEAM OF 3 100 Cal Row 75 Power Cleans 135/95 50 Burpees Over the Bar 100 Cal Row 75 Front Squats 135/95 50 Burpees Over the Bar 100 Cal Row 75 Push Jerks 135/95 50 Burpees Over the Bar

WOD – 3/10/2017

WOD Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches, 95 lb. Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches, 135 lb. *Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups 4 squat snatches, 185 lb. *Prior to 16:00, complete 3 rounds of: 9 chest-to-bar pull-ups 3 squat …
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WOD – 3/9/2017

WOD 4 Rounds: 20 Box Jumps 24/20 20 Burpees 20 Hang Power Cleans 95/65 EXTRA Core

WOD – 3/8/2017

STRENGTH Deadlift 5-3-1-1-1′ ACCESSORY EMOM x 14 Odd: ¬†45s Alternating Single Leg Glute Ham Bridges Even: ¬†Double KB or DB Overhead Hold 50/35  

WOD – 3/6/2017

WOD 5 Rounds: 15 Ring Dips 30 Sit-Ups 100 Speed Steps EXTRA 2 Minutes Max Toes to Bar Rest 1 Minute 2 Minutes Max Toes to Bar


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