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WOD – January 17, 2019 at 12:10AM

#WOD 1/17/19
A)
5 Sets Bulgarian Split Squat x 5/5 Bent over Row x 5/5 *rest 1 minute B) In teams of two, partners alternate complete rounds until they have finished 7 sets each of:
5 Front Squats (135/85) 
10 USA Kettlebell Swings (32/20 kg) 20 Half Burpees 
30 Double-Unders

WOD – January 12, 2019 at 12:03AM

#WOD 1/12/19
4 sets for max reps of:
60 seconds of Calorie Row 
60 seconds of Alt Kettlebell Snatches (24/16 kg)
60 seconds of Box Jumps (24″/20″)
60 seconds of Push Press (95/65 lbs)
60 seconds of Burpees over Barbell *Rest 2 minutes

WOD – January 08, 2019 at 12:01AM

#WOD 1/8/19 A) EMOM16 Minute 1: Battle Rope x 30 seconds Minute 2: Supinated Grip Pull-ups x 6 Minute 3: Hollow Hold x 30 seconds Minute 4: Romanian Deadlift x 6 B) For time: 1000 meter Row 30 C2B Pull-ups 60 foot left arm KB Overhead Walking Lunges (20/12kg) 60 foot right arm KB Overhead […]

WOD – January 06, 2019 at 11:43PM

#WOD 1/7/19 A) EMOM12 Minute 1-3: Squat Snatch x 4 Minute 4-6: Squat Snatch x 3 Minute 7-9: Squat Snatch x 2 Minute 10-12: Squat Snatch x 1 B) AMRAP12 Med Ball Clean x 12 Hand Release Pushup x 12 Box Jump Overs x 12