Category: WOD
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WOD March 18, 2020 (Wednesday)
Read More: WOD March 18, 2020 (Wednesday)12 Min EMOM Odd: 20 DU/20 Single Unders Even: 2 Clean starting at 60% *Add weight each round *Score is heaviest round WOD: 15 Min AMRAP 22-20-18-16-14-12-10-8-6-4-2 DBx2 Push Press 35/50 Suitcase Reverse Lunge *Row 10 Cal after each round *Calories do count as reps when counting score
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WOD March 17, 2020 (Tuesday)
Read More: WOD March 17, 2020 (Tuesday)Gym Workout Warm-up: 1-Mile Run (Time) Max Effort 1-Mile Run WOD: 15 Min AMRAP 12 Deadlifts 105/155 9 Hang Power Clean 6 S2OH *1 Rope Climb after each round *This workout is DT variation: an AMRAP with a rope climb after each round. HAVE FUN! Cool Down: 800m Row (Time) Max Effort 800m Row Home…
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WE ARE PREPARED!
Read More: WE ARE PREPARED!Dear One World Family, As you may have already heard, Alameda County (our county) is one of six Bay Area counties that have issued a “shelter-in-place order”, a legal order directing residents to stay at home in an unprecedented move to prevent the spread of coronavirus COVID-19. Effective tonight at midnight, March 17, 2020 thru…
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WOD March 16, 2020 (Monday)
Read More: WOD March 16, 2020 (Monday)Gym Workout 16 Min EMOM ODD: 5 T2B Even: 10 Hang Power Snatch 65/95 *If possible add 1 rep to each segment each round. i.e round 1=5 T2B and 10 Hang Power Snatch, round 2= 6 T2B and 11 Hang Power Snatch WOD: 5 RFT 16 WB 14/20 12 Burpee Box Jump Overs 8 WB…
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WOD March 13, 2020 (Friday)
Read More: WOD March 13, 2020 (Friday)Freaky Friday (For Time) 10 Back Squats 155/225 1000M Row 10 Back Squat 185/255 *From rack WOD: 15 Min AMRAP 50 DU 30 Pull Ups 10 Push Ups 30 Sit Ups 50 Air Squat EMOM – 5 burpee
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WOD March 12, 2020 (Thursday)
Read More: WOD March 12, 2020 (Thursday)WOD: 7 x E2MOM 10 Deadlift 155/225 12-16 Alt Pistols WOD: 12xEMOM Min 1: Max KBS 35/50 Min 2: Max Goblet Squat Min 3: Max Cal Row RX+ – 70/50
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WOD March 11, 2020 (Wednesday)
Read More: WOD March 11, 2020 (Wednesday)Weightlifting: Power Clean 6 x E2MOM 2 x 1 P Clean +3 F Squat @ 60% 2 x 1 + 3 @ 70% 2 x 1 + 3 @ 80% WOD: Evil Twin, Good Twin (For Time) As a Team of 2 Complete the Following: 11 Min AMRAP 25 BMUP or T2B 50 Cal Row…
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WOD March 10, 2020 (Tuesday)
Read More: WOD March 10, 2020 (Tuesday)Strength: Thruster 10 Min to work to 3 RM WOD: 25-20-15-10-5 (For Time) WB 25 DU between each round
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WOD March 9, 2020 (Monday)
Read More: WOD March 9, 2020 (Monday)For Time: 5 x 400M Run Rest :30 between each round WOD: 15 Min AMRAP 15 DBx2 Burpee Box Step Overs 15 T2B Rx+ BMUP
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WOD March 6, 2020 (Friday)
Read More: WOD March 6, 2020 (Friday)WOD: For Time 30 Devils Press 35/50 Rx+ 50 Devil’s Press 35/50 WOD: 21-18-15-9 (For Time) HSPU Box Jumps 1 Rope Climb each round
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