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WOD

2
Apr

040315

Warm-up -Push-ups -Ring rows -Hamstrings Strength Deadlift 5 x 3 : %70+ WOD Bench and pull OTM for 12min Odd – 4 bench press, max...
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1
Apr

04/02/15

Warm-up 3x 10 tuck jumps 10 Russian KBS 10 push-ups WOD Filthy Fifty For time: 50 Box jumps 24 (inch box) 50 Jumping pull-ups 50...
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31
Mar

Happy April Fools Day!

Warm up 2x presses SDLHP back squats double unders lunges ________________________________________________________________________________ Strength OTM 7 min 2 Push Press, 85-90%+ phyf 5 CTB Pull-ups or strict...
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30
Mar

3/31/15

Warm UP Running Snatch Balance OHS Bounding Strength Snatch Balance 12 reps of Snatch Balance starting at 60% of 1RM snatch and holding for 5...
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29
Mar

03/30/15

Warm-up -Squats -Clean pulls -Lats Strength 5×3 bottom to bottom front squat @75-85% phyf WOD 5 Rounds ME, rest 1 minute between rounds 3 Rope...
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27
Mar

032815

Warm-up -Jump rope -Lats -Abs Strength Push press 5×3 reps starting @ %75 WOD 1 RFT: 30 Pull ups 50 Sit ups 70 Double unders...
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26
Mar

03/27/15

Warm-up -Hips -Shoulders -Row WOD 15.5 27-21-15-9 reps for time of: Row (calories) Thrusters Men use 95 lb. Women use 65 lb. Scaled 45/65# Strength...
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