Category: WOD
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WOD June 23, 2017 (Friday)
Read More: WOD June 23, 2017 (Friday)TABATA: Kettle Bell Squat Hold (bottom of the squat) 24/16kg WEIGHTLIFTING: Back Squat E2MOM 10 minutes 3 Back Squats 80% WOD: For Time: “MEGAN” 21-15-9 Burpees Kettlebell Swings 24/16kg Double Unders
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WOD June 22, 2017 (Thursday)
Read More: WOD June 22, 2017 (Thursday)Skill: Pistols Tabata Alternating Pistols *Score is your biggest set across the 8 rounds WEIGHTLIFTING: Squat Snatch EMOM 10 minutes 1 Squat Snatch with 3 hold at the bottom WOD: For time: 30 Air Squats, 30 Burpee Box Jumps 30 Push Ups, 30 Sit Ups with a 45/25lb plate 30 Med Ball cleans 20/14 800…
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Nutrition Basics Seminar With Sandi Holder June 24, 2017 (Saturday)
Read More: Nutrition Basics Seminar With Sandi Holder June 24, 2017 (Saturday)Hey One World! On Saturday, June 24, 2017, we will be hosting a Nutrition Basics Seminar with Sandi Holder. For those who don’t know, Sandi began her journey in fitness at the age of 46 years old, and since then has lost over 80lbs, and 15% body fat. The best part is she’s had multiple…
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WOD June 21, 2017 (Wednesday)
Read More: WOD June 21, 2017 (Wednesday)GYMNASTICS: Muscle Ups & Ring Dips EMOM 6 minutes 1 Ring Muscle Up + 4 Ring Dips WEIGHTLIFTING: Deadlift & Hand Release Push Ups EMOM 10 minutes Odd minute 2 Deadlifts at 80% Even minute: 10 Hand Release Push Ups WOD: AMRAP 11 minutes: 12 Over Head Lunges 95/65, rx+: 115/85 9 Pull ups, rx+:…
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WOD June 20, 2017 (Tuesday)
Read More: WOD June 20, 2017 (Tuesday)Skill: Double Unders Max set of Unbroken Double Unders AMRAP 6 minutes 5-10-15-20… ascending ladder of double unders, if you miss a rep continue from last missed round WEIGHTFLIFTING: Push Press E2MOM 12 minutes 3 push press at 80% if 1RM WOD: 5 Rounds for time 10 Hand Stand push ups 10 Deadlifts at 225/155…
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WOD June 19, 2017 (Monday)
Read More: WOD June 19, 2017 (Monday)SKILL: Tabata Wall Facing Squats WEIGHTLIFTING: Front Squats E2MOM 12 minutes 2 front squats at 85% of 1 RM WOD: AMRAP 12 minutes 5 Power Snatches 135/95 10 Toes to Bar 15 Wall Balls 20/14
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WOD June 16, 2017 (Friday)
Read More: WOD June 16, 2017 (Friday)SKILL & STRENGTH: Pistols EMOM 6 minutes alternating pistols WEIGHTLIFTING: Back Squats E2MOM 16 minutes 3 Back Squats 70% WOD: “Tumilson” 8 Rounds For Time of: 200m Run 11 Dumbbell Burpee Deadlifts, 50/35 each hand In honor of U.S. Navy Special Warfare Operator Petty Officer 1st Class Jon “JT” T
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WOD June 15, 2017 (Thursday)
Read More: WOD June 15, 2017 (Thursday)GYMNASTCIS: Muscle-ups -Bar & Ring EMOM 5 minutes 1 Bar Muscle-up + 1 Ring Muscle-up WEIGHTLIFTING: Thrusters E2MOM 14 Minutes 2 Thrusters *No Rack* WOD: AMRAP 8 Minutes: 3-6-9-12… Front Rack Lunges 115/85, Burpee pull ups
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WOD June 14, 2017 (Wednesday)
Read More: WOD June 14, 2017 (Wednesday)STRENGTH: Weighted Pull-ups EMOM 6 minutes 4 weighted pull ups WEIGHTLIFTING: Deadlift & Farmers Carry E2MOM 14 minutes Odd minute: Uneven Farmers Carry to the 20 meter mark and back M:32/24, F:24/16 kg Even min: 3 Deadlifts at 75% 1RM WOD: EMOM 11 Minutes *Perform all three components in the same minute* Choose A or…
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WOD June 13, 2017 (Tuesday)
Read More: WOD June 13, 2017 (Tuesday)TABATA: Handstand hold 8 Rounds of 20 seconds of work, 10 seconds of rest WEIGHTLIFTING: Push Press E2MOM 12 minutes 4 push press at 75% if 1RM WOD: AMRAP 8 Minutes 10 Over Head Squats 95/65 10 Burpee Push ups *Hips do not make contact with the ground*
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