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1/10 THURS
1/10 THURS WOD - ’Goodyears Dirty 5′ 5 RFT. Each round add 100m to the run. Last run is 500m. 2 – Seated HOH tire pulls 8 PC @75% of 1 RM 10 Jump in/out of tires 10 BS 15/25# Run 100m Filed under:...
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1/11 FRI
1/11 FRI How to: Med ball clean How to: Hip extensions (GHD) WOD – FT 30s AOE Airdyne for calories immediately followed by 25 mb cleans + HRPU’s 30s AOE Airdyne for calories immediately followed with...
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1/14 MON
1/14 MON - Agent Wonder’ 7 Push press 45/65# AMRAP Box jumps 20/24″ * EMOM until you reach 100 box jumps * Heats will run if necessary Strength: Bulgarian split squats DB’s 3×5 25/35# * May use...
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1/15 TUES Partner WOD
1/15 TUES Partner WOD – 20 min AMRAP 25 MB sit-up/toss over 24″ box = 5pts/reps 20 Burpee / partner holds plank (no plank no rep) 15 Partner Squats (with a MB at your backs) MB falls out penalty 5...
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1/18 FRI Strength: EMOM-clean + WOD AMRAP run/burpee
1/18 FRI - Strength: EMOM for 10min ’2′ Squat Cleans @80% 1RM squat clean. Each clean initiates from the ground. Skill: As a group we will partner up and work on Pose running drills. For your burpee...
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1/22 TUES Partner WOD
1/22 TUES Skill: review DBL KB clean + jerk Team WOD: 12min AMRAP Partner 1 works on .25 miles on Airdyne Partner 2 chips away at: 8 dbl KB clean + jerk 26/35# 12 Front squats 26/35# * both team...
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