A. Power Clean 1-1-1-1-1
B. EMOM 20 Minutes
5 Ring Dips
3 Cleans @80%
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Friday December 12, 2016
A. Power Clean 1-1-1-1-1
B. EMOM 20 Minutes
5 Ring Dips
3 Cleans @80%
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Thursday December 11, 2014
MORNING CLASSES ARE CANCELLED DUE TO WEATHER
COME TO A NIGHT CLASS!
WOD
A. Gymnastics
B. For Time:
100 Burpees
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Wednesday December 10, 2014
WOD
A. Push Press 5-5-5-5-5 (Static)
B. For Reps
1 Min AMRAP
10 K2E
10 Push Up
10 Deadlift 50/70kg
1 Min Rest
2 Min AMRAP
10 K2E
10 Push Up
10 Deadlift 50/70kg
2 Min Rest
3 Min AMRAP
10 K2E
10 Push Up
10 Deadlift 50/70kg
3 Min Rest
4 Min AMRAP
10 K2E
10 Push Up
10 Deadlift 50/70kg
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Tuesday December 9, 2014
WOD
A. Power Snatch + Hang Power Snatch
B. 12 Minutes For Reps
2-4-6-8-10-12-14...
Box Jump 24/30
Pull-Up/C2B
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Monday December 8, 2014
WOD
A. Front Squat Max 3
B. 3 Rounds For Time:
30 Wall Ball
15 Cleans 35/50
15 Burpee
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Friday December 5, 2014
WOD
A. Hang Squat Clean
B. EMOM 15 Min
5 DB Row
5 Hang DB Squat Clean
5 DB Stiff Leg
5 Jump Squat
C. Plank Work
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Thursday December 4, 2014
WOD
A. Strict Press 3-3-3-3-3 (static)
B. 5 Min Max Double Unders
C. 3 Rounds For Time:
50 Walking Lunges
35 Push-Up
20 T2B
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Wednesday December 3, 2014
NOT A BAD LOOKING BUNCH!
WOD
A. Gymnastics
B. 5 Minutes Max Strict Pull-Ups
C. 10 Minutes Max Thruster 40/60
Odd Min 5 Burpee
Even Min 7 Pull-Up/C2B
C. 10 Minutes Max Thruster 40/60
Odd Min 5 Burpee
Even Min 7 Pull-Up/C2B
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Tuesday December 2, 2014
WOD
A. Hang Snatch
B. 5 Rounds for Reps
2 Minute AMRAP
9 Deadlift
6 Hang Snatch
3 OHS
2 Minute Rest
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