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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-1.17.20

January 17, 2020

STRENGTH

 

OVERHEAD SQUAT

10 min to Find 1 Rep Max

 

METCON

 

20 Power Cleans #155/105

30 Burpees Over Bar

40 Pistols

50 Deadlifts 

 

Goal Time Cap 15 minutes

 

Scaling:

Power Clean/ Deadlifts:
Weight

Burpees:
Up Downs 

Pistols:
Counterbalanced - Heel Elevated - Foot Elevated
Band Assisted
Pistol on top of box - If you struggle with strength
Pistol to a box - if you struggle with mobility
Air Squat - double reps 

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