WOD Friday 1-10-20

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Lifiting: EMOM x10 1 Snatch High Pull + Power Snatch (* choose load- you may only build as long as technique is good) WOD: 7 rounds for time of: 5 Handstand Push-ups 3 Ring Muscle-ups 1 Power Snatch, 185/125 lbs Scaled Version: 7 Rounds: 5 “Z” Press 3 Low Ring Transition + Jumping Ring Dip […]

WOD Thursday 1-9-20

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5 Rounds-AMRAP 2 min:–Run 200 meters–Max Rep Back Squat w/ Remaining Time (225/155)Rest :90 sec between each round.GOAL is 5+ Back Squats/Round Scaled Version: 5 Rounds-AMRAP 2 min:–Run 150 meters–Max Rep Back Squat w/ Remaining Time (155/105)Rest :90 sec between each round.GOAL is 5+ Back Squats/Round COOL DOWN: Accumulate the following: 200 Seated Banded Leg […]

WOD Wednesday 1-8-20

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Strict Press 1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets. **Take 1 set every 2-3 minutes Accessory Lifts: 3 x 12 ea arm- single arm Alternating Seated DB Military Press (while one arm is working hold the other overhead) 2 x 15 – ea arm- single arm Standing […]

WOD Tuesday 1-7-20

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“Filthy Fifty” For time: 50 Box Jumps, 24/20 in 50 Jumping Pull-ups 50 Kettlebell Swings, 35/26 lbs 50 Walking Lunges 50 Knees-to-elbows 50 Push Press, 45/35 lbs 50 Back Extensions 50 Wall Balls, 20/14 lbs 50 Burpees 50 Double Unders Scaled Version: “Dirty Thirty” 35 Box Jump (20/14) 35 Jumping Pull Up 35 Swings (35) […]

WOD Monday 1-6-20

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As many reps as possible in 12 mins of: 3 Alternating DB Snatches, 50/35 lbs 3 Assault Bike Calories 6 Alternating DB Snatches, 50/35 lbs 6 Assault Bike Calories 9 Alternating DB Snatches, 50/35 lbs 9 Assault Bike Calories … **Continue adding 3 reps each round to each movement until time expires. Scale – DB=35/20 […]

WOD Friday 1-3-20

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For time: 30 Assault Bike Calories 15 Ring Muscle-ups 30 Assault Bike Calories Scaled Version: For Time: 30 Cal Bike 15 Low Ring Transition + Jumping Ring Dip 30 Cal Bike **Sub for Ring Muscle Up:**–15 Banded C2B–15 C2B–10-15 Low Ring Transition–10-15 Jumping Muscle Up–10-8 Muscle Up Cool Down: Plyometric Work: Single-Leg Box Jump 3 […]