Category

WOD

4/27/2018

LIFT On the Minute x 9: 1 Tempo Front Squat 3 Seconds Down 3 Seconds Pause in the Bottom 3 Second Stand Set #1 –...
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4/26/2018

LIFT 1) 4 Rounds (NFT) A) Ring Complex 3 FG Strict Ring Pull-ups 3 x Kip Stops B) 3-5 Matador Dips *2s pause at bottom...
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4/25/2018

LIFT FULL CIRCLE” (25 Min cap) For time: 1,500 Meter Row 100 Double-Unders 30/21 Calorie Assault Bike (or 50/35 Air Bike) 100 Double-Unders 1,500 Meter...
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4/22/18

Hero WOD: Adam Brown Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, AR, was killed on March 17th, 2010 in...
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4/24/2018

LIFT–Power Snatch Set #1 – 60% of 1RM Snatch Set #2 – 63% of 1RM Snatch Set #3 – 66% of 1RM Snatch Set #4...
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4/21/18

LIFT With a Running Clock: Minutes 0-6– Build to a Heavy Set of 2 Overhead Squats Minutew 6-12 Build to a heavy squat snatch single...
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4/19/18

LIFT Alternating EMOM x 10 (5 Rounds): Odd Minutes – 4 TTB + 4 Pull-Ups + 4 TTB + 4 CTB Pull-Ups Even Minutes –...
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4/20/2018

Workout Recovery Tips LIFT 1 Tempo Front Squat ( 5sec down/2sec up) Set #1 – 1 Rep @ 63% of 1RM FS Set #2 –...
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4/18/18

Workout Recovery Tips LIFT 1) SNATCH PULL + HANG POWER On the Minute x 6: 1 Snatch High Pull  2 Hang Power Snatches 2) STRICT...
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