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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

WOD – January 03, 2019 at 12:11AM

#WOD 1/3 /19
A)
90 seconds of work, 90 seconds of rest for 5 Rounds. Each Round begins with a 20/15 calorie Row. With the time remaining, perform max effort Clean & Jerks. Round 1: 75/55# Round 2: 95/65# Round 3: 115/75# Round 4: 135/85# Round 5: 155/95# B) 5 Sets not for time: GHD Back Extensions […]