WOD

Power Hour 3-8-21

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Back Squat 4×5 at 82% Finisher: 3 sets- 100m farmer carry (kb or DB) 10 feet elevated Glute Bridges (paralette bars)

WOD

WOD Friday 3-5-21

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For time: 3 rounds of: 30/22 Row Calories 30 Dumbbell Floor Press, 50/35 lbs — then [email protected] the 15:00 3 rounds of: 30 AbMat Sit-ups 30 Kettlebell Swings, 53/35 lbs — then [email protected] the 30:00 30 Clusters, 165/110 lbs Total Wod CAP 36 min!! ** 12 min cap for each section!!! (this leaves a 3 […]

WOD

WOD Thursday 3-4-21

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10 rounds for time of: 70 Double Unders 12 Alternating Single Arm Dumbbell Devil Press, 50/35 lbs 10 Box Jumps, 24/30 in Partner WOD – you go I go – round for round until 5 rounds each is completed! Cap 30 mins!

WOD

Power Hour 3-3-21

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Bench Press 4×5 at 79% Deadlift 4×5 at 75% 1RM Finisher: 5×100′ sled row for load Cash Out: 3x 10 KB goblet squat GM

WOD

WOD Tuesday 3-2-21

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For time: 3 rounds of: 12/10 Assault Bike Calories 10 Deadlifts, 185/125 lbs Rest 3 mins — then — 3 rounds of: 12/10 Assault Bike Calories 10 Deadlifts, 185/125 lbs Rest 3 mins — then — 3 rounds of: 12/10 Assault Bike Calories 10 Deadlifts, 185/125 lbs CAP each SET is 4 mins!