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WOD

11
Feb

2/11/17

FREE SATURDAY! 9am Members Class 8am With a partner 1 mile run weighted run (200m at a time) 100 Partner Wall balls 100 burpees onto...
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10
Feb

2/10/17

Strength: Back Squat 5×5 Starting @65% Increase across Metcon: Running clock 15 min 800m run Then: In remaining time complete AMRAP 15box jumps (24/20) 10...
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9
Feb

2/9/17 Comp

Competition Class Barbell Snatch from blocks (above the knee) Work to a heavy single OHS 5×5 working sets starting at 65% Increase across sets Metcon:...
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9
Feb

2/9/17

Strength: Snatch from blocks (above the knee) Work to a heavy single Metcon: 3 min EMOM MIN 1: 16 OH lunges (95/65) MIN 2 :...
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8
Feb

2/8/17

Strength: Bench Press 5×5 start around 65% and try to increase across Strict pull up (weighted) 5×5 *super set Metcon 30 wall balls (20/14) 20...
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7
Feb

2/7/17 Comp

Competition Class Barbell : Clean from blocks Work to a heavy single Jerk from blocks Work to a heavy single Metcon 6 min AMRAP 10...
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7
Feb

2/7/17

Strength: Clean from blocks Work to a heavy single Metcon 6 min AMRAP 10 power cleans (115/75) 10 bar facing burpees Rest 2min 6 min...
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6
Feb

2/6/17

Strength: Front Squat 5×5 Increase in weight Working sets start @70% Metcon: 11 min ladder 3-6-9-12-….. DB THRUSTER (50/35) C2B pull up Core: 1 min...
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