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

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WOD

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Strength A1 Strict Press 4x5 A2 Band Face Pull 4x12 Partner WOD You Go I Go 14 Rounds (7 Each) 3 Front Squat (155/105) 6 Burpee Over Bar 9 Wall Ball (20/14)

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Core Strength EMOM 9 1 - 1x30s Side Plank Leg Lift 2 - 1x30s Side Plank Leg Lift 3 - 1x20 Windshield Wipers WOD 6 Rounds for Time 10 Single Arm KB Clean (1x53/1x35) 10 [...]

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Strength A1 Bench Press 5x3 A2 Barbell Pendlay Row 4x10 (155/105) WOD AMRAP 7 21 KB Swings (53/35) 12 Push-Ups

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WOD 4 Rounds for Time Row 750m 8 Clean and Overhead (155/105) 24 Alternatinv V-Ups

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Strength A1 Barbell RDL 4x6 A2 Ring Dip 4x3-5 @ Weight 4xMax Effort Strict 4x5 Matador/Band/Negatives WOD EMOM 15 1 - 1x10 KB Front Squat (2x53/2x35) 2 - 1x15 Ring Rows 3 - Max Effort [...]

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Hannukkah WOD 8 Rounds 8 Push-Ups 8 Wall Balls (20/14) 8 Knees to Elbow 8 Box Jumps (20"/14") 8 Burpees 8 KB Swings (70/53) 8 Bodyweight Lunges 8 Sit-Ups

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