Category: WOD
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Fall Brawl 2015 -Movement Recap
Read More: Fall Brawl 2015 -Movement RecapFall Brawl WOD Recap Saturday, October 31, 2-15 7am-3pm FALL BRAWL: WOD 1 – All Teams Complete a 1 Rep Max of the following complex: (Power Clean + Hang Squat Clean + Split Jerk) *10 Minute Clock *Score will be the accumulated 1RM of both partners *Partner 1 (minutes 0-5) *Partner 2 (minutes 5-10) *Non lifting partner will load/unload weight…
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WOD October 16, 2015 (Friday)
Read More: WOD October 16, 2015 (Friday)Front Squats 1 x 1 @ 90% 2 x 3 @ 75% of your 1rm front squat *Team of 2, rotate as needed Complete for time: 50 HSPU 100 Pistol Squats 26 Rope Climbs
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WOD October 15, 2015 (Thursday)
Read More: WOD October 15, 2015 (Thursday)Power Snatch 1 x 1 @ 85% of your 1rm snatch 3 x 2 @ 65% – 70% of your 1rm snatch (SUPER SET) 2xJerk Grip Overhead Hold – Challenge Weight 30 seconds Farmers Carry – 50 Meters *Complete for time: 42-30-18 DB Snatches 53/35 21-15-9 Box Jump Overs
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Gymnastics October 14, 2015 (Wednesday)
Read More: Gymnastics October 14, 2015 (Wednesday)Going upside down is not easy for adults. Jason is the beginning stages of the “Skin the Cat.” The “Skin the Cat” is great for shoulder mobility and spatial awareness.
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WOD October 14, 2015 (Wednesday)
Read More: WOD October 14, 2015 (Wednesday)Power Clean + Hang Squat Clean + Push Jerk 4 x 1 @ 60% of your 1rm clean/jerk Back Squat 5 x 3 @ 70% of your 1rm back squat *AMRAP – 9 Minutes 3 Overhead Squats 135/95 4 Strict Pull Ups 5 Clapping Push Ups
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WOD October 13, 2015 (Tuesday)
Read More: WOD October 13, 2015 (Tuesday)Squat Cleans4 x 3 @ 70% of 1rm clean Romanian Deadlift 4 x 5 @ 60% of your 1rm snatch *Complete 3 rounds for time: 50 Double Unders 25 Burpees 200m KB Run 70/53
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WOD October 12, 2015 (Monday)
Read More: WOD October 12, 2015 (Monday)Hang Power Snatch 5 x 2 @ 70% of 1rm full snatch Tall Jerk 5 x 2 @ 60% of 1rm clean/jerk Back Squat 1 x 1 @ 90% of 1rm back squat Team of 2, rotate every 30 seconds Max Back Squats – 8 minutes 225/135
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1st Place Finish!
Read More: 1st Place Finish!Congratulations to our One World Power Lifter and all-around nice-guy Art Zambrano for taking 1st PLACE in the Junior Division (21-23) 100kg weight class at the Boss of Bosses 2 Powerlifting Meet! Art thought he came in 3rd after the competition but the organizer were quick to text him wrong! Watch for many more amazing things yet to come from…
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WOD October 9, 2015 (Friday)
Read More: WOD October 9, 2015 (Friday)Snatch Pulls (from the ground) 4 x 3 start @ 60% (add weight each set) Back Squat 1 x 3 @ 80% 2 x 5 @ 70% Complete for time: 30 Pistol Squats 30 KB Snatches 100m Handstand walk or 200m Bear Crawl
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WOD October 8, 2015 (Thursday)
Read More: WOD October 8, 2015 (Thursday)Split Jerk 3 x 1 @ 90% Single Arm DB Row 3 x 8 (Heavy) Weighted Ring Dips 3 x 10 8 Minute Clock – Max Distance/Reps Burpee Broad Jumps
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