Month: January 2026
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WOD December 5, 2018 (Wednesday)
Read More: WOD December 5, 2018 (Wednesday)Warm-up: 6 x 100 M Row *Sprint Weightlifting: Clean and Jerk (5 x 1 Hang Clean + 1 Clean + 1 Jerk) 5 x E2MOM 1 Hang Clean + 1 Clean + 1 Jerk @ 70%+ WOD: 4 Rounds for reps 4 x E4MOM 200 M Run 15 WB 14/20 Max DL Reps 125/205
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WOD December 4, 2018 (Tuesday)
Read More: WOD December 4, 2018 (Tuesday)Warm-up: 5 Min EMOM 3-5 Weighted Pull Ups Weightlifting: Front Squat (5 x 3) Every :90 5 x 3 @ 80%+ WOD: For Time 500 M Row 40 DB Deadlift 35/45 30 Pull Ups 20 DB Thrusters 10 Push Ups -Use 2 DB -DL standard, only one head needs to touch the floor
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WOD December 3, 2018 (Monday)
Read More: WOD December 3, 2018 (Monday)Weightlifting: Snatch (5 x 1 Hang Snatch + 1 Snatch) 5 x E2MOM 1 Hang Snatch + 1 Snatch @ 75%+ WOD: For Time 2 Min AMRAP of: P Snatch @ 75/95 – Then – 8 Min AMRAP of : 10 Cal Row 10 American KBS 35/52 – Then – 2 Min AMRAP: P…
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WOD November 30, 2018 (Friday)
Read More: WOD November 30, 2018 (Friday)Warm-up 3×3 Beat Swings 3×3 K2E 3×3 T2B Weightlifting Back Squat (6 x 3) E2MOM 6 x 3 @ 80% WOD: 3 Rounds for Time 10 T2B 10 S2OH 95/115
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WOD November 29, 2018 (Thursday)
Read More: WOD November 29, 2018 (Thursday)Weightlifting Clean and Jerk 16 Min EMOM Odd: 30 DU Even: 2 Clean (until only a single is the option, then work up to a new 1RM) *Start at 60% add 10 lbs each round WOD: For Time 200 M Run 30 WB 14/20 20 Push Ups 10 Box Jumps 20/24
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WOD November 28, 2018 (Wednesday)
Read More: WOD November 28, 2018 (Wednesday)Warm-up Tabata Strict Pull Ups *max 8-10 Weightlifting Overhead Squat (5 x 2) EMOM 5 x 2 60%+ WOD: For Time -CAP 15 Minutes 10, 9, 8… 1 Front Squat 75/95 Burpees Pull Ups RX+ 10, 9, 8… 1 F Squat 95/135 Burpee C2B Pull Ups
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WOD November 27, 2018 (Tuesday)
Read More: WOD November 27, 2018 (Tuesday)Weightlifting Snatch (5 x 1 Hang Snatch + 1 Snatch) EMOM 5 x 1 + 1 @ 70%+ Hang Snatch + Snatch WOD: 12 Minute AMRAP 50 DU 20 American KB Swings 35/53 15 Snatch 65/95 50 DU 20 American KB Swings 35/53 10 Snatch 65/115 50 DU 20 American KB Swings 35/53 Max Snatches…
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WOD November 26, 2018 (Monday)
Read More: WOD November 26, 2018 (Monday)Warm-up Pistol Progression Box pistols Plate pistols Supported Pistols *10 min practice Weightlifting Front Squat (5 x 3) 5 x 3 @ 75%+ *Each set is 3 x 1 1/4 Front Squat WOD: For Time 18-12-6 Pistols HSPU Deadlift 125/205 RX+ 18-12-6 Pistols Strict HSPU Deadlift 155/225
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WOD November 23, 2018 (Friday)
Read More: WOD November 23, 2018 (Friday)Warm-up 3 Rounds 5 Beat Swings 4 K2E (Knees to Elbows) 3 T2B Weightlifting Clean and Jerk (5 x 1 Hang Clean +1 Clean + 1 Jerk) E2MOM 5 x 1 Hang Clean +1 Clean + 1 Jerk @ 65%+ WOD: For Time 50 Wallballs 20/14 40 Dumbbell Lunges 45/35 30 Dumbbell Shoulder to Overhead…
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Thanksgiving 2018
Read More: Thanksgiving 2018One World will be closed in observance of Thanksgiving Day, Thursday November 22, 2018. Normal class hours will resume on Friday, November 23, 2018. Enjoy this special time with your family and friends.
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