Month: December 2023
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WOD November 6, 2018 (Tuesday)
Read More: WOD November 6, 2018 (Tuesday)Warm-up: 10 Min: Work on Ring Muscle Up Drills -seated -box -standing -ring pull ups Weightlifting: Power Snatch (5x 1+4) 5 x E2MOM 1 Power Snatch + 4 Snatch Balance *Can substitute snatch balance for overhead squat WOD: 5 Rounds for Time 9 Hang Cleans 95/135 9 S2OH 9 Pull Ups RX+ Hang Clean 105/155…
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WOD November 5, 2018 (Monday)
Read More: WOD November 5, 2018 (Monday)Weightlifting: Back Squat (3 x 5) 3 x E2MOM 5 Back Squat @ 85% WOD: AMRAP 12 Minutes 400 Meter Run 10 DB F Squat 35/55 10 DB S2OH Use two dumb bells at a times
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WOD November 2, 2018 (Friday)
Read More: WOD November 2, 2018 (Friday)Warm-up: 5 Min EMOM 5-10 HSPU *if possible add 1-3 reps to LW *Sub Wall Walks or 2 negatives *Max 15 reps each minute Weightlifting: Front Squat (3 x 10) 3×10 @ 5-10# heavier than last week ~70% WOD: 5 Rounds for Time 16 Alt DB Snatches 35/50 14 DB OHS (7R/7L) 500 M Row…
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WOD November 1, 2018 (Thursday)
Read More: WOD November 1, 2018 (Thursday)Metcon: 16 Minute EMOM 1- Bike 10/12 or Row 12/15 Cal 2- 16 DB Snatch 35/50 3- 15 WB 14/20 4- Rest RX+ 16 Min EMOM 1- Bike 12/15 or Row 15/18 Cal 2- 16 DB Snatch 50/75 3- 15 WB 20/30 4- Rest For RX+ must attempt to do DB Snatch and Wall Balls…
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WOD October 31, 2018 (Wednesday)
Read More: WOD October 31, 2018 (Wednesday)Weightlifting: Overhead Squat (5 x 3) 5 x EMOM 3 OHS @ 70% WOD: 2 Rounds for Time as a Team of 2 400 M Med Ball Run (switch at 200M) 31 HSPU (while partner holds Wall Ball Overhead) 31 Weighted Sit Ups (while partner holds plank) 31 Wall Ball OHS (while partner holds HS)…
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WOD October 30, 2018 (Tuesday)
Read More: WOD October 30, 2018 (Tuesday)Warm-up: 5×200 M Row :30 Rest Weightlifting: Power Clean (5 x 1 + 4) 5 x E@MOM 5×1 Power Clean + 4 Push Press 65%+ WOD: For Time 50 Double Unders 40 American KBS 35/53 30 Push Ups 20 Goblet Squats 10 Burpees
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WOD October 29, 2018 (Monday)
Read More: WOD October 29, 2018 (Monday)Warm-up: Pistol -Mobility -Modifications -Scaling Weightlifting: Back Squat (3 x 6 ) 3 x E2MOM 3 x 6 Back squat @ 80% WOD: 4 Rounds for Time 5 DL 155/225 10 Pistols 200 Meter Run
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Halloween Throwdown! October 27, 2018
Read More: Halloween Throwdown! October 27, 20182018 One World Halloween Throwdown! Spooky, scary workout fun! One World Family, it’s time for our In-House Partner Throwdown & Costume Contest, Saturday, October 27, 2018! In the spirit of all things Halloween & fitness we will be holding an in-house partner competition & costume contest. This competition will be scalable for all skill levels,…
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WOD October 26, 2018 (Friday)
Read More: WOD October 26, 2018 (Friday)Warm-up: Double Under Practice 1 Min: Singles 1 Min: Doubles 1 Min: Singles Weightlifting: Front Squat (3 x 10) 3 x E2MOM 3 x 10 Front squats @ 5-10# heavier than last week (67.5%). WOD: 3 Rounds for Time 500 Meter Row 10 Front Lunges 95/135 30 Double Unders
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WOD October 25, 2018 (Thursday)
Read More: WOD October 25, 2018 (Thursday)15 Minute EMOM Min 1: 10 Box Jump Overs 20/24 Min 2: 15 Ball Slams 20/30 Min 3: 10 Pull Ups Min 4: 50M Farmers Carry, Mixed Weights Min 5: Rest WOD: For Time 1 mile run Then: 100 Wall Balls 14/20 EMOM 3 Burpees
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