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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-12.9.19

December 9, 2019

STRENGTH

 

3 sets
8 Suitcase Deadlifts (Each Side)
12 Double Kettlebell Front Rack Step-ups (6 Each)


THEN...

 

Back Squat Waves 
Set 1: 6 Reps@70%
Set 2: 4 Reps@75%
Set 3: 2 Reps@80%
2 Minutes Rest
Set 4: 6 Reps@75%
Set 5: 4 Reps@80%
Set 6: 2 Reps@85%

 For these waves, we have three weights: Lighter (6 reps), Moderate (4 reps), and Heavier (2 reps). Each successive wave, we add a small percentage. Complete the 6-4-2 reps *not* for time, but move with a purpose. Keep the sets to a short break, and make this challenging. After each set, rest 2min Week after week, we will be increasing percentages throughout.


METCON


AMRAP 12 min
6 Power Cleans (95/65) 115/75
9 Front Squats (95/65) 115/75
12 Box Jumps (24"/20") 

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