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01 May

Posted at 21:56h in WOD

WORKOUT OF THE DAY A. Every 3 minutes for 15 minutes: 2 High Hang Squat Snatch 2 Hang Squat Snatch 2 Squat Snatch *Unbroken sets, increase weight each set. B. Back Squat 5 X 3 83-87% of...

30 Apr

Posted at 20:00h in WOD

WORKOUT OF THE DAY A. 10 Minutes to build to a heavy 2 rep touch n go Clean and Jerk B. FOR TIME: 10 Bar MU/15 Burpee C2B 20 V-ups 30 Box Jumps 24/20 40 Clean...

29 Apr

Posted at 20:00h in WOD

WORKOUT OF THE DAY A. 3K Row For Time *14 Minute Cap *Complete B/C when you’re not rowing. If you finish early, go through some dynamic stretching of coach’s choice. B. 12 Minutes to...

28 Apr

Posted at 21:30h in WOD

WORKOUT OF THE DAY Complete as many rounds as possible in 6 minutes: 8 Right Arm DB Push Jerk 50/35 8 Left Arm DB push Jerk 8 T2B 24 Double-unders/40 Singles Rest 2...

27 Apr

Posted at 14:00h in WOD

WORKOUT OF THE DAY A. Every 3 minutes for 15 minutes: 2 High Hang Squat Cleans 2 Hang Squat Cleans 2 Squat Cleans *Unbroken sets, increase weight each set. B. For Time: 1K Row 30 Cleans 135/95 50 Burpees Log...

26 Apr

Posted at 19:00h in WOD

WORKOUT OF THE DAY “NATE” Complete as many rounds as possible in 20 mins of: 2 Muscle-ups/6 Burpee Pull-ups 4 HSPU 8 Kettlebell Swings 70/50 "In honor of Chief Petty Officer Nate Hardy, who...

24 Apr

Posted at 20:00h in WOD

WORKOUT OF THE DAY A. Every minute, on the minute, for 12 minutes: 12/10 Cal Bike 15 Hand Release Push-ups 18 Box Jumps B. Bench Press 5 X 5 *Add 5-10lb more than last week ...

23 Apr

Posted at 21:14h in WOD

WORKOUT OF THE DAY A. Extended Warm-Up 3 Rounds For Quality 5 Sec tempo Back Squat w/ empty barbell 10 Wall Ball 30/20 45 Sec Hollow Hold B. Back Squat 5 X 5 (25 Min) C. Complete as...

22 Apr

Posted at 20:00h in WOD

WORKOUT OF THE DAY 3 Rounds For Time: 600M Run 15 Hang Power Clean 135/95 12 HSPU 9 Strict Pull-up *22 Minute Cap ____________________________________________________________ LITE N' TITE "Baby Chief" Complete as many rounds as possible in...

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