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Recent Posts

STRENGTH 

5 Rounds:
1 Push Press
2 Push Jerk
3 Split Jerk
Build to Heavy AF
Rest as needed 

METCON  

AMRAP 25:
20/15 Calorie Row
7 Box Jumps (24/20)
7 Chest to B...

WOD-3.3.18is

March 3, 2018

1/3
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Featured Posts

WOD-9.18.17

September 18, 2017

STRENGTH

 

10 minutes to find 1 rep max on

 Back Squat

 

METCON 

 

Alternating every minute on the minute for

20 minutes

 

Odds: 1 round of 

6 Deadlifts #135/95 Rx 155/105

4 Hang Cleans 

2 Front Squats 

 

Evens:

10 Burpees

 

 

 

Beginners 

A.

4 sets of

Goblet  Squats x10reps
Then...
4 sets of:
Single-Arm Dumbbell Press x 10 reps
Rest 30sec
Kettlebell Swings x 20-25 reps
Rest 30sec
Plank from Elbows x 45 seconds
Rest 30sec

B.
For time:
Row 1000 Meters 

 

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