WOD

WOD Monday 2-1-21

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6 rounds for time of: 12 Double Dumbbell Power Cleans, 50/35 lbs 12 Double Dumbbell Push Press, 50/35 lbs 24 AbMat Sit-ups CAP 18:00

WOD

Power Hour 2-1-21

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Back Squat 2 at 80% 1 at 86% 4 + at 92% Finisher: 5×1 sumo deadlift @85% Superset :3x 10 barbell glute bridge :30 kb goblet wall sit

WOD

WOD Thursday 1-28-21

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50-40-30-20-10 reps, for time of: Assault Bike Calories *After each round, rest the same amount of time it took to complete the round CAP 20 min! Teams of 2 1:1 work / rest ratio EG: 1st person bikes 50 cals ; partner resting then does their 50 cals while 1st person rests. Womens cals RX= […]

WOD

WOD Wednesday 1-27-21

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Lifting Complex: 5 sets Building of: 1 Squat Clean + 1 Hang Squat Clean WOD: 4 rounds for time of: 20 Pull-ups 20 AbMat Sit-ups 10 Thrusters, 115/80 lbs CAP 14 min

WOD

Power Hour 1-27-21

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Bench Press 2 at 80% 2 at 86% 2 at 92% 2 at 100% Finisher: 5×2 push press @80% 3x 20 kb gorilla rows 20 alternating db shoulder? press

WOD

WOD Monday 1-25-21

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Lifting: 2 Snatch pull + 2 Snatch 5 sets Build weight each set if possible WOD: Teams of 2 Complete as many rounds as possible in 15 mins of: 5 Strict Pull-ups 10 Synchronized Push-ups