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WOD

wod

21
Feb

Thursday

5 rounds: 500 Meter Row 10 DB Snatches 10 DB Front squats 50 Double Unders 20 O.H Weighted Lunges 10 Wall Balls Cash out: 50...
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20
Feb

Wednesday

Wednesday -Press 5@65%, 5@75%, 5@85% then 20 reps @55% -Superset 3-5 rounds DB Press 10 reps Strict pull ups 10 reps WOD For Time: 20...
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19
Feb

Tuesday

Tuesday -Deadlift 5@65%, 5@75%, 5@85% then 20 reps @55% -Power cleans 3-5 sets of 10 reps @50% -Floor wipes 3-5 sets of 15-25 reps WOD...
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19
Feb

Monday

Here is the actually Monday workout! No 4:30 or 6:30 class this week! Come to 5:30! 5/3/1 of week 2/19/2018 *Start of another 3 week...
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18
Feb

Monday

Due to the horrible fire 🔥 programming has not been done. Hope everyone will understand we have a lot of 1st responders working it right now....
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15
Feb

Friday

Friday -Deadlift 5@75%, 3@85%, 1@95% *then attempt a few heavy singles close to or at your training max. -Power cleans or Deadlifts 3-5 sets of...
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14
Feb

Thursday

This workout is the same set up and rules as “Fight gone bad” just different movements. 1 min at each station. 3 rounds: Rower DB...
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13
Feb

Wednesday

Wednesday -Bench press 5@75%, 3@85%, 1@95% *then attempt a few heavy singles close to or at your training max. -Strict pull ups 3-5 sets of...
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