Month: April 2026
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WOD October 11, 2015 (Tuesday)
Read More: WOD October 11, 2015 (Tuesday)5 Rounds of 30 second Hand Stand Hold 30 second rest EMOM 12 Minutes 3 Deadlifts at roughly 75-80% of your 1 RM, alternate with 2 Bar Muscle up (Scale: 4 kipping swings and 2 close arm push ups) AMRAP 10 mins 5 Hang Power Clean 135/95, 10 pull ups 200 m RUN
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WOD October 10, 2016 (Monday)
Read More: WOD October 10, 2016 (Monday)TABATA Two arm kettlebell front rack walking lunges Rx: 24/16 kgs EMOM 12 Mins 1 Squat Clean at 80-85% of your 1 rep max clean 21-15-9-6-3 Thruster at 95 lbs/65 lbs Lateral Burpee over bar
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WOD October 7, 2016 (Friday)
Read More: WOD October 7, 2016 (Friday)Tabata AB mat sit ups Thruster 3-3-3-3-3 5 rounds: 3 Minutes of 4 Thruster 65/45 lb 6 Hang Power Cleans 65/45 lb 8 Sumo-deadlift High Pull 65/45 lb 1 Minute rest
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WOD October 6, 2016 (Thursday)
Read More: WOD October 6, 2016 (Thursday)EMOM 10 mins 5 Wall Balls + Straight set of toes to bar that is sustainable (same minute) EMOM 8 Mins 3 Snatch Grip Deadlifts + 5 lateral burpee over bar 3 Rounds for time: 400 m run 21 pull ups 12 Overhead Squats Rx : 95/65 Rx+: 115/85
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WOD October 5, 2016 (Wednesday)
Read More: WOD October 5, 2016 (Wednesday)Tabata Hollow Rock & Superman holds EMOM 12 Mins 1 Squat Clean plus 2 Front Squats For Time: 21-15-9 Deadlift 225/155 Box Jumps 24/20″
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WOD October 4, 2016 (Tuesday)
Read More: WOD October 4, 2016 (Tuesday)EMOM 10 Mins Max Set HSPU, accumulate 30 seconds L sit hold on bar or parallette Power Clean 1-1-1-1-1 For time: 10-16-22 Power Clean 115/85 American Kettle Bell Swings 32/24 kg
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WOD October 3, 2016 (Monday)
Read More: WOD October 3, 2016 (Monday)EMOM 10 mins 3 Strict Pull Ups Back Squat 2-2-2-2-2 AMRAP 10 mins 20-40-60-80… Double Unders 10-20-30-40… Jumping Lunge Steps
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Team Braids Bows and Barbells Rocked It!
Read More: Team Braids Bows and Barbells Rocked It!One World Team Braids Bows and Barbells represented in the Caffeine & Kilos Invitational September 3, 2016! Amelia, Annalisse and Brooke rocked the competition under the guidance of their coaches coaches Kris Raz & Leonardo S. Ramirez! Beautiful Songbird Ria captured all the exciting and nail biting moments…check it out all of the action on…
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Fitness Wave September 30, 2016
Read More: Fitness Wave September 30, 2016Fitness Wave is back! Get dunked and measure your body composition! Fitness Wave’s specialized program will calculate your body fat as a percentage of your total weight. Fitness Wave will be at One World Self Defense and Fitness on Sept. 30th, 2016 from 3pm-8pm. Sign Up for Fitness Wave: www.fitnesswavenorcal.com
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WOD September 30, 2016 (Friday)
Read More: WOD September 30, 2016 (Friday)EMOM 10 Mins [Odd] :30 Hollow Hold w/pvc [Even] :30 Arch Hold w/ pvc EMOM 12 Mins alternating 1 rope climb, 3 push press i.e power clean weight from the ground, Rx Plus: aim for 2 rope climbs on the minutes AMRAP 10 minutes Squat clean thrusters 95/115
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