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WOD – March 29, 2019 at 12:05AM

#WOD 3/29/19 A) EMOM12 Power Clean x 2 B) A) Every 3 Minutes for 5 Rounds: Power Clean x 3 Rope Climb x 2 B) 6 Sets: 2 minutes on : 1 minute off 3 Thrusters (135/85) 6 Toes to Bar 9 Box Jump Overs (24/20)

WOD – March 27, 2019 at 11:50PM

#WOD 3/28/19 A) Take 6-8 minutes finding your 1RM Strict Press, followed by… 5 Sets Strict Press x 2 @ 75% of 1RM B) “Performance” 5 Rounds for time: 12 Deadlifts (155/95) 9 Hang Power Cleans 12 Cal Bike 9 Ring Dips OR “Conditioning” 5 Rounds for time: 20 Cal Row 20 Med Ball Cleans […]

WOD – March 26, 2019 at 11:14PM

#WOD 3/27/19 A) Every 2 minutes for 7 rounds 1. YTW raises x 5-7 2. KB Bent over Row x 5 (on each arm) B) In teams of 2, with one partner working at a time alternate full rounds to compete 5 rounds each of: Russian KBS x 20 (24/20) Overhead Bumper Plate Walking Lunges […]

WOD – March 25, 2019 at 11:51PM

#WOD 3/26/19 A) EMOM16 Minute 1: Strict Toes to Bar x 5 Minute 2: Strict Pull-up x 7 Minute 3: Ring Push Up x 9 Minute 4: Burpee x 11 B) 2 Rounds for time: 200 meter Run 7 Bar Muscle Ups 400 Meter Run 14 Clean & Jerks (135/85)

WOD – March 20, 2019 at 12:53AM

#WOD 3/20/19 A) Front Squat EMOM18 0:00-3:00, 9 reps @ 45/35 3:00-6:00, 7 reps @ 55/45 6:00-9:00, 5 reps @ 75/55 9:00-12:00, 3 reps @ 95/65 12:00-18:00, 1 rep AHAP B) 7 Rounds: Every 80 seconds complete, 200 meter Row Max effort Toes to Bar *rest 40 seconds

WOD – March 19, 2019 at 12:10AM

#WOD 3/19/19 A) Every 3 minutes for 5 Rounds: Strict Press x 3 KB Get Up Sit Up x 3/3 B) In teams of 3 or 4, with one person on each of four stations, complete AMRAP 20. Individuals cannot move to the next station until everyone has completed their movement. 1. Double Unders x […]