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WOD – December 28, 2018 at 12:22AM

#WOD 12/28/18 (limited schedule) A) EMOM16 Minute 1: Straight Arm Plank x 30-45 seconds Minute 2: Side Plank (left) x 30-45 seconds Minute 3: Side Plank (right) x 30-45 seconds Minute 4: Handstand Hold x 30 seconds B) AMRAP12 5 Thrusters (95/65) 6 Alternating Stationary Lunges (95/65) 5 Thrusters 6 Alternating Reverse Lunges 100 Meter […]

WOD – December 22, 2018 at 12:11AM

#WOD 12/22/18
Partners alternate whole rounds to complete as many rounds and reps as possible in 30 minutes of:
10 Hang Squat Cleans (115/75 lbs)
10 Shoulder to Overhead (115/75 lbs)
10 Calories on Bike

WOD – December 18, 2018 at 11:12PM

#WOD 12/19/18 In teams of two, with only one person working at a time, complete as many rounds and reps as possible in 30 minutes of: 1000 Meter Row 100 Kettlebell Snatches (20/12) 100 Kettlebell Walking Lunges (20/12)

WOD – December 16, 2018 at 11:21PM

#WOD 12/17/18 A) Back Squat: Set 1. 65% of 1RM for 5 reps Set 2. 75% for 4 reps Set 3. 85% for 3 reps Set 4. 95% for 2 reps Set 5. 85% for 3 rep Set 6. 75% for Max reps B) 21-15-9 Thruster (95/65) Toes to bar Box jump (24/20”)