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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-1.26.18

January 26, 2018

STRENGTH 

 

Bench Press

60%×10

70%×6

75%×5(2)

85%×3(2)

 

3 superset

10 DB front raises 

10 DB lateral raises

10 DB reverse flies

 

 

METCON 

 

2 Person Team

 

8 min AMRAP alternating rounds
2 Rope Climb / 4 Rope Ups

4 Heavy DBall Toss/ 8 Ball Slams

8 HSPU / 12 HRPU

 

Rest 2:00


8 rounds alternating
6 DB Deadlift Burpee
9 DB Power Cleans 50/35s
12 Reverse Lunges with DB in front rack 

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