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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-10.6.17

October 6, 2017

STRENGTH 

 

Bench Press

4x15 @60%

25 Abmat Sit Ups or GHDs between sets

 

METCON 

 

12 min AMRAP 

60 ft Prowler Push #4 45s/ 2 45s

10 Box Jumps #24/20

1 Rope Climb/ Rx Leg less 

 

Scale

12 min AMRAP 

40 ft Bear Crawl 

10 Weighted Step Ups

1 Rope Up

 

Then...

 

2 rounds of

20 Cal Bike / 30 Cal Row

15 Clean n Jerk #135/95

10 Burpees Over Bar 

 

Scale

2 rounds

200m run

15 DB Clean n Press 

10 Burpees 

 

 

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