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WOD

22
Apr

04.22.17

Make up Strength or Skill work WOD: 3 RFT 25 toes-to-bars 50 double-unders 15 squat cleans, 135 / 85 lb. 25 toes-to-bars 50 double-unders 13...
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15
Apr

04.15.17

Make up Strength/Skill WOD: Teams of 3 Ground to Overhead 50 reps 115/75 or 95/65 40 reps 135/95 or 115/75 30 reps 155/115 or 125/85...
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14
Apr

04.14.17

Warm Up: with a partner for 9:00 A. partner rows/runs :30 B. 1st round- air squats 2nd round- lunges 3rd round- inchworms Mobility: Banded hip...
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13
Apr

04.13.17

Warm Up: A/B/C skips https://www.youtube.com/watch?v=FTJLIRLMEUo Reverse lunges one length of gym High hurdle grapevine (karaoke) drill one length inchworm + scap push up + push...
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12
Apr

04.12.17

Warm Up: 500m row or bike 100 Jump Rope 50′ Bear Walk 50′ Inchworm 50′ Crab Walk Mobility: Wall slides x 5-6 reps Shoulder open...
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8
Apr

04.08.17

Make Up Strength/Skill WOD- Middle child Partners. Runs, buy in, and farmer carries are done together. Buy In- 30 MB cleans 20/14 400 m run...
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6
Apr

04.06.17

Warm Up: 9:00 running clock Rotate thru three stations :40 row/bike hard :20 transition time :40 air squats :20 transition :40 sit ups :20 transition...
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31
Mar

03.31.17

Warm Up: 2 rounds… 20 cal row or bike 2 lengths agility ladder :30-:45 squat hold Mobility: with mini-bands Deadbug hold 1:00 (green band around...
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27
Mar

03.27.17

Warm Up 2:00 row/run/bike 2 lengths walking lunges 10 air squats :30 squat hold 2 lengths spiderman walk -low to ground lunge over the toes...
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25
Mar

03.25.17

WORKOUT 17.5 10 rounds for time of: 9 thrusters 35 double-unders M 95 lb. F 65 lb. Time cap: 40 minutes
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