WOD Monday 4/22/19

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“Destiny’s Child” 15-12-9 Power Snatch (95/65) Box jump over (24/20) 15-12-9 Overhead Squat (95/65) Lateral Burpee over Barbell NOTES: GENERAL Looking for sub 20 minute workout No rest between the two couplets BARBELL Choose a weight that you could power snatch for 15+ reps unbroken when fresh Ok to use different weights if overhead squat […]

Power Hour 4/22/19

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Deadlift : 5 @ 45%, 5 @ 45%, 3 @ 55%, 5 @ 65%, 5 @ 75%, 5 @ 85% Deadlift 1×5 at 45% 1RM Deadlift 1×5 at 45% 1RM Deadlift 1×3 at 55% 1RM Deadlift 1×5 at 65% 1RM Deadlift 1×5 at 75% 1RM Deadlift 1×5 at 85% 1RM Rest as needed between sets. […]

WOD Thursday 4/18/19

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“Annie’s On The Run” For time: 100 Double Unders 50 AbMat Sit-ups Run, 200 m 80 Double Unders 40 AbMat Sit-ups Run, 200 m 60 Double Unders 30 AbMat Sit-ups Run, 200 m 40 Double Unders 20 AbMat Sit-ups Run, 200 m 20 Double Unders 10 AbMat Sit-ups Run, 200 m

Power Hour 4/17/19

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Back Squat 1×5 at 45% 1RM Back Squat 1×5 at 45% 1RM Back Squat 1×3 at 55% 1RM Back Squat 1×5 at 60% 1RM Back Squat 1×5 at 70% 1RM Back Squat 1×5+ at 80% 1RM Rest as needed between sets. Finisher: Super Set: 5 sets 10 plate good mornings 10 Oh Plate lunges 20 […]

WOD Monday 4/15/19

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“Marathon Monday” 2 Rounds: 400 Meter Run, 26 Hand Release Push-ups 400 Meter Run, 26 Kettlebell Swings (53/35) 400 Meter Run, 26 AbMat Sit-ups 400 Meter Run, 26 Deadlifts (75/55) 400 Meter Run, 26 Air Squats 400 Meter Run, 26 Box Jumps (24/20)

Power Hour 4/15/19

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Bench Press 1×5 at 45% 1RM Bench Press 1×5 at 45% 1RM Bench Press 1×3 at 55% 1RM Bench Press 1×5 at 60% 1RM Bench Press 1×5 at 70% 1RM Bench Press 1×5 at 80% 1RM Rest as needed between sets. Finisher: Super Set : 5 sets 7 chin ups 7 bar dips 7 clapping […]