Month: October 2023
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WOD March 7, 2016 (Monday)
Read More: WOD March 7, 2016 (Monday)Skill:-False Grip Holds on Rings-Arch to Hollow Swings on Rings-Muscle-Up Transitions MetCon:AMRAP 14100m Run9 DB Thrusters (45/25)1 Rope Climb (sub 10 K2E)
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WOD March 4, 2016 (Friday)
Read More: WOD March 4, 2016 (Friday)OPEN WORKOUT 16.2Optional Workout for those attending Friday & Saturday Strength:4x (1 Power Snatch + 2 Snatch) @ 60%Metcon:AMRAP 1430 Double-Unders20 Alt DB Snatch (35/25)10 Push-Ups
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WOD March 3, 2016 (Thursday)
Read More: WOD March 3, 2016 (Thursday)1 mile run3RNFT:20 weighted good mornings (light to mod)15 ring dips10 evil wheelsMobility: Hip
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WOD March 2, 2016 (Wednesday)
Read More: WOD March 2, 2016 (Wednesday)Strength:Clean Pulls 4×5@85% EMOM 24:1- 3 Cleans @70-75%2- 6 Strict Pull-Ups3- 9 Burpee Box Jump Over
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WOD March 1, 2016 (Tuesday)
Read More: WOD March 1, 2016 (Tuesday)Strength:5x(1 Push Press + 2 Push Jerk)**Start at 60% of 1RM PP and work up MetCon:“Air Force”For Time20 Thrusters (95/65)20 SDHP20 Push Jerks20 OHS20 FS**4 burpees at the top of each min(Target time ~ 7-10min)
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WOD February 29, 2016 (Monday)
Read More: WOD February 29, 2016 (Monday)Bulgarian Split Squat**challenge weight with DB or KB4×8 R/L MetCon:For time50 KBS (53/35)800m Run50 KBS800m Run50 KBS(Target time ~18-21 min)
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WOD February 26, 2016 (Friday)
Read More: WOD February 26, 2016 (Friday)With a running clock, start at 40% of your 1RM snatch. Every minute add 10# (Scaled = 5#)Snatch as long as possible until you cannot, then begin to clean. Clean until you can no longer clean, then begin to deadlift. When you can no longer deadlift record your highest lift for all three.
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WOD February 25, 2016 (Thursday)
Read More: WOD February 25, 2016 (Thursday)Skill:Dip Progressions and PracticeL-Sit Progressions and Practice MetCon:4 RFT500m Row400m Run Stability & Mobility: Shoulder
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WOD February 24, 2016 (Wednesday)
Read More: WOD February 24, 2016 (Wednesday)Skill: HSPU Progressions and PracticeMetCon: For Time100 DU21 FS (Rx: 115/85 Int: 95/65)21 HSPU100 DU15 FS15 HSPU100 DU9 FS9 HSPUTarget Time: 11-15 minutes
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WOD February 23, 2016 (Tuesday)
Read More: WOD February 23, 2016 (Tuesday)Strength: 1 RM Strict Press MetCon:For Time30-20-10 Thruster 95/65C2B Target Time: 9-13 minutes
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