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03 Sep

Posted at 20:00h in WOD

Strength: 4 rounds for quality -6 Bulgarian split squats per leg  -L-sit hold parallettes /boxes x20-30 sec  Partner WOD 15 min AMRAP 30 Cal Row 30 DB Front Rack Box step ups 35/25 15 Synchro Burpees -Share work as...

01 Sep

Posted at 20:00h in WOD

Strength: 40 min to find 1 Deadlift for max weight Finish: -Spinal rotations  (video) -1 min childs pose hold -2 min hamstring stretch per side PEEK into the WEEK...

31 Aug

Posted at 20:00h in WOD

Strength: Every 2 min for 5 sets 3 Strict press  @ 70-75% WOD: 3 min Shoulder-to-overhead 3 min Bar Facing Burpees Rest 1 min 2 min Shoulder-to-overhead 2 min Bar Facing Burpees Rest 1 min 1 min Shoulder-to-overhead 1 min Bar Facing...

30 Aug

Posted at 20:00h in WOD

Strength: 30 min to find 1 rep Back Squat for max weight Warm-up scheme:50% x 860% x 575% x 580 % x 385% x 2-190% x 195% x 1…take 2-3 min rest...

29 Aug

Posted at 21:23h in Uncategorized

WOD: 1 min stations, 5 rounds -30 sec gob squat hold pick load -100ft KB farmer carry, pick load -Strict pull-ups, max reps -Plank up-downs, max reps -Bike cal, max reps in 45 sec -Rest PEEK into the WEEK...

23 Aug

Posted at 20:00h in WOD

Gymnastics accessory: 3x: 5 Shoot-thrus (no push-up or dip) 30 sec hollow hold Strength: Strict press 5x5 complete 1 set every 2 min @60-65% of 1 rm WOD:  10 min AMRep Barbell Curtis P Increase weight by 10# every 10 reps  Starting weights: Lv1:...

22 Aug

Posted at 20:50h in WOD

STRENGTH: Back squat  Wendler w4,c1 Tempo 3:0:3:0 40% + 10# x5 50% +10# x5 60% + 10# x5 (all % are based off 90% of 1 RM) WOD:  20 min AMRAP 10 pull-ups 20 push ups 30 air squats PEEK into the WEEK...

21 Aug

Posted at 20:00h in WOD

WOD A. 7 min AMRep Row 1k Max Snatches in remaining time Lv1: 75/55 Lv2: 105/70 Lv3: 135/95 5 min rest WOD B.  10 min AMRep 1 mile run Max Clean and Jerks in remaining time Lv1: 115/75 Lv2: 135/95 Lv3: 185/125 Tip:  scale row to...

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