Category Archives: WOD

Thursday, February 14th

Strength: Overhead Squat or Front Squat 4-4-2-2-1-1 WOD: 5 Rounds 6 Power Clean and Jerk 135/95 8 Push-ups 10 Burpee Box Jump Over 24/20...
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Wedneday, February 13th

With the storm coming, please pay attention to here and the facebook group before you make the trip in the morning! Strength: Front Squat 5-4-3-2-1 Try to make the set of 1 rep a max effort PR attempt! WOD: 3 Rounds, 3:00 AMRAP w/ 1:00 REST Round 1 3 Pull-ups 5 STOH 115/75 …increase by 3 Pull-ups each set Round 2 3 Toes to Bar 5...
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Tuesday, February 12th

Strength: Bentover Row & Push Ups EMOM 8 1 - 6-10 Bentover Barbell Rows 2 - Max Effort Push ups. All about quality here, slow on the push ups, perfect reps. Same with the rows. WOD: 3 Rounds 30 Air Squats 50 Double Unders 8 Deadlift 225/155...
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Monday, February 11th

Strength: Barbell Complex EMOM 10m : 1 Power Clean + 2 Thrusters + 1 Squat Clean Chipper WOD: For Time Row 1000m/AB 50 cal men, 45 Cal women (not that anyone will actually use the bike, lol) 30 Broad Jump 6/4' 30 Front Squat 115/75 30 Burpees...
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