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WOD

4
Apr

4 April 2019

4 April 2019  Warm-up: 3 Sets: 200m Row, Bear Crawl Across Gym, 10x Burpees Strength:  Bench Press: 9-7-5-3: Increase weight each set. Stamina: 4 Sets,...
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3
Apr

3 April 2019

3 April 2019  Warm-up: 400m Run, 10x KB Sumo Deadlift, 10x Russian KB Swing, 6x Air Squats into Broad Jump,  Strength: Wide Grip Deadlift: 4×6...
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2
Apr

2 April 2019

2 April 2019  Warm-up: 500m Row, 3 Sets: 10x alternating DB Snatch (5/side), 10x Hand Release Push up, 8x Lateral DB Raise. Strength: 10-8-6-4: Single...
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1
Apr

1 April 2019

1 April 2019  Warm-up: 800m Run to W. Alabama, 3 sets: 14x Speed Skaters (set up two stacks of 3-4 45# plates), 12x Box Step...
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29
Mar

29 March 2019

29 March 2019 Warm-up: Eastside Lap!  One Step Squats across gym, Bear Crawl Back, Toy Soldiers across gym, Lunge back  Strength: Clean (yes, Squat) and...
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28
Mar

28 March 2019

28 March 2019 Warm-up: 400m Run to JITB, 3 Sets: 10x DB Push Press, 10x Alternating foot V- ups, 10x Dumbbell Floor BenchPress, 400m Run...
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27
Mar

27 March 2019

27 March 2019 Warm-up:   3 Sets: 200m Row, 10x Russian KB Swing, 12x Goblet Lunge, 5x Broad Jump. Strength: Wide Grip Deadlift: 4×6 (same...
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