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WOD

23
May

May 24 2019

STRENGTH: Tempo Front Squats 40X0 4 seconds down, explode up 5 x 5 AHAP WOD: Partner WOD: 20 Min AMRAP 20 Cal Row 20 Burpees...
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22
May

May 23 2019

Strength: Complete 5 Rounds in 15 Minutes 5/3 Strict Chinups 30 Second L-Sit (or Weighted Plank) DB Floor Press *Build on each set WOD: 18min...
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21
May

May 22 2019

Oly: Power Clean + Hang Clean + Jerk *Build to a heavy double WOD: Completed Rounds 15 Min EMOM Min1: 15/12 Cal Bike Min 2:...
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20
May

May 21 2019

Oly: Hang Snatch (Heavy set of 3) WOD: For Time 1-2-3-4-5-6-7-8-9-10 T2B Push-Press (75/55) *Between Every set 35 Double Unders
19
May

May 20 2019

Back Squat: 5 Rounds (velocity work) 4 Reps in 10 Seconds Build to a heavy 5 (2.5 seconds per rep) *Beat Last weeks weight WOD:...
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16
May

May 17 2019

STRENGTH: Tempo Front Squats 40X0 4 seconds down, explode up 5 x 5 AHAP WOD: 12 Minute Amrap 5 C2B Pull-Ups 10 Alternating Single arm...
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15
May

May 16 2019

Complete 3 Rounds in 12 Minutes 5 sets of: 5/3 strict pull-ups 60 second Plank Hold (45/25) 5 Floor Press off the Rig Build on...
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14
May

May 15 2019

Oly: Hang Clean *Build to a heavy triple WOD: Completed Rounds 15 Min EMOM Min 1: 12/10 Cal Bike Min 2: 15 Wall Balls Min...
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