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WOD – April 28, 2019 at 11:48PM

#WOD 4/29/19 A) For time: 1 mile Run B) “Strength” For time: 50 Wall Balls (20/14) 15 Cleans (135/85) 50 Wall Ball 10 Cleans (185/125) 50 Wall Balls 5 Cleans (225/145) “Performance” For time: 3 Rounds for time: 50 Double Unders 50 Wall Balls (20/14) 50 Double Unders 50 Med Ball Cleans 50 Double Unders […]

WOD – April 27, 2019 at 12:21AM

#WOD 4/27/19 100 Double Under Buy In 40 Abmat Sit-ups 40 Burpees 400 Meter Run 30 Abmat Sit-ups 30 Burpees 400 Meter Run 20 Abmat Sit-ups 20 Burpees 400 Meter Run 10 Abmat Sit-ups 10 Burpees 100 Double Under Cash Out

WOD – April 25, 2019 at 11:36PM

#WOD 4/26/19 A) “Strength” 5 Sets: Back Squat x 5 “Conditioning” Every 3 minutes for 5 Rounds: 200 meter Run 20 Mountain Climbers 20 Jumping Air Squats B) In teams of 2, partners alternate rounds to complete AMRAP25 of: 10 KB Box Step Overs (20/12kg) 25 Foot KB Walking Lunge 10 Toes to bar 25 […]

WOD – April 22, 2019 at 11:25PM

#WOD 4/23/19 A) “Strength” 6 Sets Power Clean x 3 *work up to a heavy triple “Performance” EMOM15 Minute 1: Wall Climb x 3 Minute 2: Russian KBS x 20 Minute 3: Hollow Hold or Rock x 45 seconds B) In teams of 2, complete as many calories on the rower as possible in 16 […]

WOD – April 18, 2019 at 11:13PM

#WOD 4/19/19 A) “Strength” Every 90 seconds for 9 rounds: Snatch Grip Deadlift x 3 Snatch High Pull x 2 Hang Snatch x 1 *Focus on keeping the bar close to the body. “Conditioning” Every 90 seconds for 9 Rounds: 1. 18/14 Calorie Bike 2. 20 Russian KBS 3. Straight Arm Plank x 60 seconds […]