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WOD

22
Feb

2/22/17

Strength: Bench Press 5-5-3-3-1-1-1 Work to a heavy single Metcon AMRAP 16 min 400 m run 15 hspu (25 push ups) 10 DB step ups...
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21
Feb

2/21/17 Comp

Competition Class Barbell: Work to a heavy single Clean and jerk Metcon Open wod 14.4 In 14 min complete AMRAP of 60 cal row 50...
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21
Feb

2/21/17

Strength: Work to a heavy single Clean and jerk Metcon Open wod 14.4 In 14 min complete AMRAP of 60 cal row 50 T2B 40...
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20
Feb

2/20/17

Strength 5 Back squats Every :90 for 15 min @65-70 % Metcon 21-15-9-6-3 (please don’t rip your hands) DB Thruster (50/35) C2B pull ups Box...
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18
Feb

2/18/17

Free Saturday!!! 8am Members Class 9am FREE CLASS!! 8 min AMRAP 5 Man makers 10 box jumps Rest 1min 8 min AMRAP 15 air squats...
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17
Feb

2/17/17

Strength: Front squat 5×5 starting at 70% Increase across Try to end up heavier than last week. 🙏🏽 Metcon 7 min AMRAP 10 hspu (practice...
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15
Feb

2/15/17

Strength : Push Press 5×5 Start around 65% and increase across sets Metcon 75 DB hang clean-thruster (50/35) EMOM 25 double unders (50 singles) Until...
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14
Feb

2/14/17

Class times 10am 4:30 5:30 Strength: Barbell conditioning AMRAP 3min @60% clean and jerk 3 power cleans 3 front squats 3 push jerk Rest 3...
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