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    WOD for August 3, 2016

    WOD for August 3, 2016

    LONG WOD: “But Wait, There’s More!” 12 Minute AMRAP 600m Run 40 Box Jumps (24/20) 40 KBS (53/35) 80 DUs 40 KBS (53/35) 40 Box Jumps (24/2...
    WOD for August 2, 2016

    WOD for August 2, 2016

    STRENGTH: Alternating EMOMx12 8 S2O (115/75) 8 Burpee Over Bar WOD: “Quick Grip” 3 RFT 45 DUs 15 C2B Pullups 9 KBS (70/53) No...
    WOD for August 1, 2016

    WOD for August 1, 2016

    STRENGTH: Deadlift Week 2 16-18 Minutes: 1x4 @ 80% 1x3 @ 86.25% 1x2 @ 92.5% Not touch and go; reset after each rep. *Base the ...
    WOD for July 31, 2016

    WOD for July 31, 2016

    STRENGTH: 4 Rounds 3 Strict Press @~70% Rest :45 8 Bent Over Single-Arm KB Row (manageable weight) Rest :45 WOD: “Rise n’ Grin...
    WOD for July 30, 2016

    WOD for July 30, 2016

    STRENGTH: Group Warmup WOD: “Ring Around The Rosy” 16 Minute Partner AMRAP 6 Power Cleans (155/105) 9 Burpee Over Bar 12 Deadlifts + Row...
    WOD for July 29, 2016

    WOD for July 29, 2016

    STRENGTH: 10-12 Minutes: Gymnastics Skill Rope Climbs EMOMx5 1-2 Rope Climbs WOD: “Little Bunny Foo Foo” 4 RFT 200m Run 15 B...
    WOD for July 28, 2016

    WOD for July 28, 2016

    STRENGTH: Deadlift Accessory: Week 1 3 Rounds NFT 10 1-Armed KB Deadlift(5 each leg) 5 Good Mornings (Moderate Weight) WOD: “Dale...
    WOD for July 27, 2016

    WOD for July 27, 2016

    STRENGTH: Alternating EMOMx12 12 Goblet Squats (53/35) 12 Goblet Lunges *Lunges Alternating and Walking WOD: “Chip” 50 Wallballs (...
    WOD for July 26, 2016

    WOD for July 26, 2016

    LONG WOD: “5 by 5” Every 5 Minutes for 5 Rounds Row 500m *Score the slowest round ...then… At 25:00 “Charlie” 7 RFT 19 DUs 16 Burpees Not...
    WOD for July 25, 2016

    WOD for July 25, 2016

    STRENGTH: Deadlift 20 Minutes to work up to 1 Rep Max *This is for “The Challenge” WOD: “Happy Place” 10-1 Power Cleans (135/95) T...
    WOD for July 24, 2016

    WOD for July 24, 2016

    STRENGTH: 5 Rounds 4 Back Squats @~75% Rest :45 :30 Wall Sit Rest :45 WOD: “Oompa Loompa” 5 RFT 15 Back Squats (135/95) 10 Pushups Run ...
    WOD for July 23, 2016

    WOD for July 23, 2016

    STRENGTH: Group Warmup Game Coach’s Choice WOD: “Partner DDT” 10 RFT 12 Deadlifts (155/105) 9 Hang Power Cleans 6 S2O *One person work...
    WOD for July 22, 2016

    WOD for July 22, 2016

    STRENGTH: 10-12 Minutes: Gymnastics Skill Toes to Bar EMOMx5 8-10 T2B WOD: “This Little Piggy” 400m Run ...then… 5 Rounds 10 T2B 10 P...
    WOD for July 21, 2016

    WOD for July 21, 2016

    STRENGTH: Squat Clean: PR Week 20 Minutes to work up to 1 Rep Max WOD: “Chin Music” 12 minute AMRAP 5 Squat Cleans (135/95) 10 Pullup...
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