WOD: 8-22-16

Pre WOD:  12 minute to build to: Heavy set of 3 Back Squats @ 20×1 3 sets of: 3 Back Squats 4 Lean away Chin Up Negatives @ 40×0 WOD:  For time: 10 American Kettlebell Swings (32/24) 15 [...]

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WOD: 8-21-16

Team WOD: 5 rounds for time: 800M Run 45 Kettlebell Swings (24/16) 35 Pull Ups WOD: Eva: 5 rounds for time: 800M Run 30 Kettlebell Swings (32/24) 30 Pull Ups == Give me a G!!!…. 800M [...]

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WOD: 8-20-16

Team WOD: 16 alternating rounds of: 12 Alternating arm DB Snatch 100M Run 25 Burpees after each partner complete 1 round (broken up anyhow) == Only a week left… Until my 32nd birthday. [...]

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WOD: 8-19-16

Pre WOD:  3 sets of: 5 x 3 Positing Halting Clean Deadlift DL 5 sets of: 3 Hang Power Clean (building) Rest 90 seconds 3,3,3,3 Weighted Pull Ups WOD:  4 rounds for time of: 15 Cal Row 12 Hang [...]

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WOD: 8-18-16

Pre WOD:  3 sets of: 4 High BJSD x4 (Hips need to land higher than knees) 18 Heavy Goblet Squats @ 20×1 – same weight as last week 10-12 GHD Sit Ups WOD:  For time: 30 Burpees 10 Wall [...]

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WOD: 8-17-16

Team WOD:  For time: 4000M Row Alternating every 250M with 6 partner Wall Balls and 10 Superman Lifts Partner not rowing must accumulate 10 Burpees WOD:  15 min AMRAP of: 400M Run 20 Step Ups 4 [...]

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WOD: 8-16-16

Pre WOD:  12 min AMRAP of: Farmers Carry for max meters while walking Every Break = 3 Wall Climbs + 30 second plank / side 3 sets of: SA DB Press x 4-6 @ 20×1.  Rest 30 seconds 30 second [...]

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WOD: 8-14-16

Team WOD:  For time: 400M Run 60 Cal Row 80 Burpees onto a 45# plate 100 Ground to Overhead with DB (70/45) 80 Toes to bar 60 Overhead Lunges (each leg)(45/25) 400M Run == Even salty GIFs can be [...]

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WOD: 8-13-16

Team WOD:  EMOTM for 24 minutes: 1 Burpee 3 Clean and Jerk (185/115) With every passing minute add 1 Burpee. Work can be split up anyhow == Holy what!!!… Guys!  Do you know what day it [...]

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