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WOD

8
Feb

8 February 2018

8 February 2018 Warm-up: 10 Sets:  10 Double Unders (20 Singles), 5 Burpees (10 Minute Cap) Then 3 Sets: 10x KB RDL, 10x Goblet Squat, 10x Broad...
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7
Feb

7 February 2018

7 February 2018 Warm-up: 1000 m Row and W. Alabama Run Then…15/10/5 of… Overhead Squats Muscle Cleans Thrusters (Don’t Drop Empty Bars)   Strength: “Baby Bear...
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6
Feb

6 February 2018

  6 February 2018 Warm-up: 3 Sets: 500m Row, 12x DB Push Press, 7x Burpees. Strength: Strict Press: 5×4 – Superset: 1:00 Handstand hold against wall WOD:...
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5
Feb

5 February 2018

5 February 2018 Warm-up: West Alabama Run, then 21-15-9: Air Squat, Russian KB Swing, GHD or Straight Leg Sit up. Strength: Back Squat: 5×4 –...
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2
Feb

2 February 2018

2 February 2018 Warm-up:  Eastside Lap, Bear Crawl Gym, Lunge Across Gym Strength: Clean (yes, Squat) – 5-5-3-3-1-1-1-1-1 WOD:  For Time: 30-20-10 Alternating Dumbbell Snatch (50/35) Slamballs...
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1
Feb

1 February 2018

1 February 2018 Warm-up:  3 Sets: 500m Row, 8x Burpees, 10x American KB Swing. Strength: Bench Press: 5×5- AHAP WOD: 5 Rounds for time: 5x Thruster (135/95) 7x...
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31
Jan

31 January 2018

31 January 2018 Warm-up:  800m run to W. Alabama, 3 Rounds: 10x Good Morning (barbell), 10x Snatch Grip Deadlift, 10x Muscle Snatch, 800m run to W....
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