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

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WOD

040225

WOD "1/2 Sort of Murph" Run 800m 10 Rounds 5 Pull-Up 10 Push-Ups 10 Wall Balls (20/14) Run 800m MOBILITY Shoulder Prehab A1 - DB Trap-3 3x8/Arm (10/5) A2 - Band Pass Through 3x10

040125

STRENGTH A1 - Bench Press 10-8-6-4 A2 - Barbell Pendlay Row 4x8 EMOM 12 1 - 1x16 DB Reverse Lunge (2x50/2x35) 2 - 1x12 Bench Dips* 3 - 15/12 Cal Assault Bike 4 - Rest [...]

033125

STRENGTH A1 - E2MOM x 7 (14 Minutes Total) Barbell Complex 2-2-2-2-1-1-1 Clean + Front Squat + Split Jerk WOD For Time 5 Rounds 20 KB Swings (53/35) 15 AbMat Sit-Ups 10 Minute Cap [...]

032925

Strength A1 Bench Drop Set 4x 5 + Max Effort* *5 reps, change weights, Max effort at 50% weight 1 A2 DB Bent Over Row 4x10/arm Partner WOD You Go I Go 20 Rounds (10 [...]

032825

WOD 5 Rounds 90s work/90s rest 8 Over the Bar Burpee Time Remaining: Max Effort Power Snatch 135/95) Beach Muscles EMOM 12 Minutes 30s work/30s rest 1 - Max Effort Barbell Curl (45/35) 2 - [...]

032825

STRENGTH 1 - Bench Press Drop Set 4x 5 + ME* A2 - DB Curl 4x10 (2x30/2x20) *5 reps - rest - Max Effort WOD 5 Rounds of 90s Work/90s Rest 8 Over the Bar [...]

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