WOD Monday 12/11/17

WOD Monday 12/11/17

Strength: back squat 5 sets @ 80-95%   Games Open 17.2 Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then, 2 rounds of: 50-ft. weighted walking lunge...

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WOD Thursday 12/7/17

WOD Thursday 12/7/17

Strength- gymnastics   WOD- From 0:00-4:00, row 400 meters then max rep alternating pistol From 4:00-8:00, row 400 meters then max rep ground to OH 155/110 REST 2 min From 10:00-14:00, row 400 meters then max rep alternating pistol From...

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WOD Monday 12/4/17

WOD Monday 12/4/17

Strength: hang squat clean + squat clean every 90sec for 9 sets   GAMES OPEN 17.1 For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell...

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WOD Saturday 12/2/17

WOD Saturday 12/2/17

Partner WOD: 400m run together 30 power snatch 135/95 400m row 80 GHD sit ups 100 dubs each 80 wall balls 20/14 400m run together 80 kb swings 55/35 400m row 80 ring dips 100 dubs each 30 weighted lunges 135/95 *one works one rests

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WOD Friday 12/1/17

WOD Friday 12/1/17

HAPPY BIRTHDAY COACH ANDY!!!!! Strength:   WOD: emom 12 min push press + push jerk + split jerk   WOD: 3 rounds- 30/20 cal row 15 pull ups squat clean round 1 15 @ 135/95 round 2 12 @ 155/110 round 3 9 @ 175/120

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