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Categories Archives: Daily WOD

29 Nov
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Nov 29 wod

By: theadmin – Categories: – November 29, 2016

Tuesday 1. 3 Rounds of Every 10 minutes complete : 30 Wall Balls (20/14) 20 cal row 10 Clean and Jerk (155/105)

28 Nov
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Nov 28 WOD

By: theadmin – Categories: – November 28, 2016

1. Stiff leg deficit Deadlifts -stand on 45plat 3RM 2. 3 sets of : Single arm Floor Press x 8 Supinated pull up x 5 3. AAB Sprint for 25sec for max cals, rest 90 seconds….then complete those amount of cals for Time

25 Nov
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Nov 25 WOD

By: theadmin – Categories: – November 25, 2016

1. Back Squat Work up to heavy with a 4 sec pause 2. For Time 75 Push ups 50 Sumo Deadlift Highpull (75/55) 25 Toes to Bar

23 Nov
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Nov 23 WOD

By: theadmin – Categories: – November 23, 2016

1. 3 Rounds of : 1 arm front rack carry x 50ft 1 arm Push Press x 8 per arm 20 jumping lunge (45/35) 2. 2 Rounds For Time 20 Pull ups 40 KB Swings(70/55) 100 Double Unders

22 Nov
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Nov 22 WOD

By: theadmin – Categories: – November 22, 2016

1. 4 Rounds of : AMRAP x 3 minutes 20 Wall balls (20/14) 15 cal row 10 burpees over rower *rest 3 minutes , pick up where you left off 2. 4 sets of 10 hollow rocks 10 V ups 10 hollow hold