Blog2018-09-09T03:04:43+00:00

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WOD

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Strength A1 - Back Squat 8-8-5-5 WOD 500m Row Shoulder to Overhead (135/95) 15-10-5 Sit-Ups 30-20-10

010925

WOD 12 Rounds 2 Power Clean (165/115) 3 Burpee Pull-Up 8 Side Shuffle (1 Mat or 1 Bar) *27 Minute Cap Mobility A1 - Wall Pigeon 1x90s/Side A2 - Overhead Band Lat Stretch 1x60s/Side [...]

010825

Strength A1 Barbell RDL 8-5-3-3-3 A2 - Seated Arnold Press 4x10 Strength B1 Bench Press 3x3 B2 DB Top Down Bent Over Row 3x16 (8/Arm)

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Strength A1 Tall Snatch 3x2-3* A2 Overhead Squat 3x5* *Empty bar or minimal weight for technique/mobility work B1 E2MOM x 6 (12 Minutes) 2 Snatch WOD 5 Rounds 10 Wall Balls (20/14) 25 Double Unders [...]

010625

Pistol Practice A1 - Pistol Negative 3x2-3/leg* *increasingly lower box A2 - Pistol Practice 3x10 Pistol Pike/Leg WOD 10 Rounds 4 Ring Dips 8 Pistols (4/leg)* 12 Renegade Row (2x50/2x35) 20 Minute Cap [...]

010625

Snow Day - Our regular classes are cancelled. We will host open gym from 10am-12pm for the brave.

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