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Partner WOD Divide However For Time 60 Wall Balls (20/14) 40 Push-Up to Renegade Row (2x50/2x35) 80 Box Jumps (24"/20") 40 Pull-Ups 60 Alternating Box [...]
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Strength A1 - 1s Pause Floor Press 3x10 A2 - DB Bent Over Row 3x10/Arm WOD AMRAP 13 50 Double Unders 30 Air Squats 20 [...]
090624
STRENGTH A1 Box Handstand Push-Up 4x5 A2 Weighted Pull-Up 4x5 @ Weight 4x5+ @ Strict Bodyweight 4x8+ @ Banded 4x3-5 @ Negatives WOD EMOM 4 [...]
090524
STRENGTH Core Strength EMOM 9 1 - 1x15 Side Plank Rotation 2 - 1x15 Side Plank Rotation 3 - 1x45s Med Ball Deadbug WOD 7 [...]
090424
Skill/Strength A1 Box Handstand Push-Up 4x5 -If easy, go to higher box, tighten your pike, and slow tempo. -Scale to Down Dog HSPU, Banded Down [...]
090424
STRENGTH Deadlift 10-8-5-5 WOD RFT 4 Rounds Row 250m 10 DB Burpee DL (2x50/2x35) Rest 90s
The Week Ahead (9/3)
Hi Guys, Forgive the late post! We had a very nice Labor Day adventure with a bunch of little ones, but man do tiny babies [...]
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Strength Every 2 Minutes for 7 Rounds: 3 Power Snatch Rest Remainder of 2 Minutes WOD 1-2-3-4-5-6-7-8-9 Front Squat (135/95) Lateral Burpee Over Bar *14 [...]
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September Beach Strength EMOM 9 1 - 1x10 Back to Wall DB Hammer Curl 2 - 1x10 DB Skull Crusher 3 - 1x10 Band Face [...]
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Core Strength EMOM 9 1 - 1x8 Turkish Sit-Up 2 - 1x8 Turkish Sit-Up 3 - 1x15 Superman Hamstring Curl WOD AMRAP 19 10 Wall [...]