WOD: 1-14-17

Team WOD: 10 min AMRAP of: 12 Shoulder to Overhead (95/65) 10 Box Jumps 8 Push Ups 6 Burpees Rest 3 minutes 12 alternating rounds for time of: 6 Clean and Jerks (95/65) 5 Box Jumps 4 Handstand [...]

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WOD: 1-13-17

Pre WOD:   5 Tempo Goblet Squats @3111 5 Broad Jumps 250M Row 10 Partner Nordic Curls 5 Broad Jumps Barbell Hang Power Clean Warm Up Strength Build to a 3RM Hang Power Clean WOD: For time: 12 [...]

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WOD: 1-10-17

Pre WOD: 10 Banded Paloff Lifts per side 5 KB Bottom up Press per side 10 Plank Push Ups 2 rounds of: 5 Press from Jerk Split position 2 Jerk Balance Strength: 5,5,3,3 Strict Press @31×1 [...]

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WOD: 1-9-17

Pre WOD: Easy aerobic and 3 sets of: 5 Cossack Squats each side 25 FC AHAP 10 Banded Hip Lifts 3 sets of: 6 Back Squats @40×1 3 sets of: 8 DB Split Squats Jumps WOD: For time: 20 Back Squats [...]

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WOD: 1-8-17

Team WOD: 10 alternating rounds of: 5 Hang Power Cleans (95/65) 20 Double Unders Rest 2 minutes 10 Alternating rounds of: 7 Deadlifts (135/95) 30 Double Unders Rest 2 minutes 10 Alternating [...]

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WOD: 1-7-17

Team WOD: 20 min AMRAP of: 10 Deadlifts (225/155) 20 DB Push Press 20 DB Alt Lunges 20 Kettlebell Swings 600M Row == This… We haven’t done a lot of dumbbell work in workouts, so [...]

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WOD: 1-6-17

Pre WOD: 4 sets of: 2 Muscle Clean + 1 Front Squat Add weight with each passing round 20 second Row sprint Increase effort each round in 12 minutes build to: Heavy Clean 10 rounds of 1 Clean at [...]

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