Category: WOD
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WOD December 14, 2016 (Wednesday)
Read More: WOD December 14, 2016 (Wednesday)Front Squat: 3-3-3-3-3 AMRAP: 10 Minutes 5 Power cleans 185/125 3 Front squat 185/125 1 Push jerk 185/125 *Work @ 80% of your 1rm if you can not RX
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WOD December 13, 2016 (Tuesday)
Read More: WOD December 13, 2016 (Tuesday)Deadlift: 5-5-5-5-5 For Time: 21-15-9 Deadlift 225/155 Burpee with 6″ jump Time Cap: 11 Minutes
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WOD December 12, 2016 (Monday)
Read More: WOD December 12, 2016 (Monday)EMOM 12 Minutes: Back Squat with 3 sec hold at bottom @ 75% 1rm “Rahoi” AMRAP 12 Minutes: 12 Box jumps 24/20 6 Thrusters 95/65 6 Bar facing burpees In honor of FBI Special Agent Gregory J. Rahoi, 38 End of watch December 6, 2006
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WOD December 9, 2016 (Friday)
Read More: WOD December 9, 2016 (Friday)EMOM 6 Mins Straight set of pistols Power Snatch 1-1-1-1-1 AMRAP 9 Mins 15 Toes to bar 10 Deadlifts 115/85 Rx 5 Power Snatch 115/85Rx
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WOD December 8, 2016 (Thursday)
Read More: WOD December 8, 2016 (Thursday)Peg board and muscle up skill work EMOM 12 mins Minute 1: 1 Rope climb Minute 2: 4 Thrusters 115/85 Rx For time: 2K Row Time cap 15 mins
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WOD December 7, 2016 (Wednesday)
Read More: WOD December 7, 2016 (Wednesday)EMOM 10 Mins 3 Hang power cleans For time: Time cap 13 mins 400 meter run with 45/25 lb plate Then 150 overhead walking lunges with 45/25 lb plate
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WOD December 6, 2016 (Tuesday)
Read More: WOD December 6, 2016 (Tuesday)3 Overhead barbell carries with partner across gym floor Strict press 3-3-3-3-3 AMRAP 15 Minutes 5 Strict Press 95/65 lb *No rack* 10 Box Jump 24/20″ 15 Calorie row (RX PLUS 15 Cals Assault Bike)
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WOD December 5, 2016 (Monday)
Read More: WOD December 5, 2016 (Monday)Tabata kipping swings on the bar Squat clean 1-1-1-1-1 AMRAP-Total reps “Tabata Something Else“ Tabata Pull-Ups Tabata Push-Ups Tabata Sit-ups Tabata Air-Squats
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WOD December 2, 2016 (Friday)
Read More: WOD December 2, 2016 (Friday)EMOM: 6 mins Handstand push up Back Squat 5-5-5-5-5 starting at 65% 1rm WOD: Tabata: Deadlifts Rx: 225/155 Tabata: Wall ball shots Rx: 20/14 lbs *Score is your combined reps for both Tabatas
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WOD December 1, 2016 (Thursday)
Read More: WOD December 1, 2016 (Thursday)Tabata: Medicine ball clean Rx: 20/14, Rx + 30/20 lbs Power Clean 2-2-2-2-2 For time: 13 Rope climbs Time Cap: 11 mins
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