WOD Monday 9/30/19

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Lifting: 1 RM Squat Snatch WOD: “Snake Bite” 21-15-9 reps, for time of: Squat Snatch, 95/65 lbs Chest-to-bar Pull-up GENERAL The Squat Snatch is the focus of today’s two part workout We’ll start the day by building to a Heavy Single Squat Snatch Part 2: Snake Bite This workout should take under 15 minutes to […]

WOD Friday 9/27/19

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“Gut Feeling” Complete as many rounds as possible in 16 mins of: 12 Hang Power Cleans, 155/105 lbs 21 Lateral Burpee Over Bars 12 Push Jerks, 155/105 lbs 21 Toes-to-bars GENERAL Moving around a moderate barbell with some gymnastic movements in today’s 16 minute piece Over the 16 minutes, we’re looking to choose weights and […]

WOD Thursday 9/26/19

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“Double Dare” Every 4 mins for 20 mins do: 25/20 Assault Bike Calories 50 Double Unders 5 Deadlifts ** Build the Deadlift weight each round! GENERAL “”Double Dare”” is a conditioning workout with strength built right in Athletes will build in deadlift weight across the five rounds The aim is to choose heavy weights, but […]

WOD Wednesday 9/25/19

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“Workaholic” For time: 3 rounds of: 21/15 Row Calories 15 Chest-to-bar Pull-ups — then — 3 rounds of: 21 Kettlebell Swings, 53/35 lbs 15 Thrusters, 95/65 lbs GENERAL In this two-part workout, athletes will complete all three rounds of rowing and pull-ups before moving onto the three rounds of swings and thrusters There is no […]

WOD Tuesday 9/24/19

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Lifting: 5×8 DB strict press (each arm) *use same weight across OR build in weight WOD: “Surfer on Acid” 3 rounds for time of: Run, 400 m 21 Burpees GENERAL A little single arm strength followed by a CompTrain benchmark workout in today’s two part workout “Surfer on Acid” is a repeat from 4.20.18 It […]

WOD Monday 9/23/19

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Lifting: Find a heavy complex of: 1 hang power snatch+ 2 power snatch+ 3 Overhead squats WOD: “Bartender” Complete as many rounds as possible in 10 mins of: 12 Deadlifts, 115/85 lbs 9 Overhead Squats, 115/85 lbs 6 Hang Power Snatches, 115/85 lbs GENERAL This is a repeat workout from 6.19.19 Scores from the last […]