WOD 9.3.14

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September 2, 2014 | Posted in Daily WOD, Uncategorized | By

Workout of the Day 9.3.14

Skill of the Day:

6 min EMOM:

  • 1- Muscle Up Progression
  • 2- Ring Dips

Strength:

6 Rounds EOMOM:

  • 2- Front Squat @80%

WOD:

3 Rounds for time:

  • 3- Snatch #65/#75
  • 15- Overhead Squats #65/#95
  • 400 m-Run

Post Total Time…

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WOD 9.2.14

turkish get up

September 1, 2014 | Posted in Daily WOD | By

Workout of the Day 9.2.14

Skill of the Day:

6 min EMOM:

  • 3- Muscle SN+Drop SN

*Muscle SN is followed by Drop Snatch for 2-reps

Strength:

4  min EMOM:

  • 10- Press

5 min EMOM:

  • 3- Push Press

WOD:

3 Rounds:

  • 1 min- Deadlift #65/#95
  • 1 min- Push-ups
  • 1 min- Turkish Get-ups #25/#45
  • 1 min- Rest

Post Total Time…

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WOD 9.1.14

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August 31, 2014 | Posted in Daily WOD | By

Workout of the Day 9.1.14

Skill of the Day:

5 min. EMOM:

  • 4- HSPU w/3 sec. tempo descent

 

Strength:

5 min. EMOM:

  • 5- Snatch

8 min. EMOM:

  • 2- Clean & Jerk

*working up in weight each min.

 

WOD:

12-9-6-3 reps:

  • Power Cleans #135/#185
  • Ring Dips

Post Total Time…

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WOD 8.29.14

Chris Bio

August 28, 2014 | Posted in Daily WOD | By

Workout of the Day 8.29.14

Skill of the Day:

5 Rounds Every Other Minute on the Minute (EOMOM) of:

  • 2- Split Jerk

Strength:

4 Rounds EOMOM of

  • 10- Deadlift @70%

WOD:

4 Rounds for time of:

  • 2- Rope Climbs
  • 10- Push Press #95/#135

Post Total Time…

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WOD 8.28.14

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August 27, 2014 | Posted in Daily WOD | By

Workout of the Day 8.28.14

Skill of the Day:

5 Rounds of:

  • 5- Front Squats w/5 second tempo down and 3 second pause
  • 6- Front Rack Lunge Steps

Strength:

NONE

WOD:

20 Minute AMRAP of:

  • 12- Snatch #55/#85
  • 10- Push Ups

Post Total Rounds…

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WOD 8.27.14

doubleunders2

August 26, 2014 | Posted in Daily WOD | By

Workout of the Day 8.27.14

Skill of the Day:

5 Minute EMOM:

  • 20- Double Unders

Strength:

5 Rounds-Every 3-Minute on the Minute

  • 8- Back Squat @70%

WOD:

4 Rounds for time of:

  • 200m- Run
  • 10- Wall Balls #14/#20 @10ft target
  • 5- Skin the Cats

Post Total Time…

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WOD 8.26.14

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August 25, 2014 | Posted in Daily WOD | By

Workout of the Day 8.26.14

Skill of the Day:

6 Minute EMOM:

  • 3- High Hang Clean

Strength:

5 Minute EMOM of

  • 5- Jerk Press

3 Minute EMOM of

  • 5- Push Press

WOD:

12 Minute AMRAP:

  • 10- DB Thrusters #25/#45
  • 250m Row

Post Total Rounds…

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WOD 8.25.14

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August 25, 2014 | Posted in Daily WOD | By

Workout of the Day 8.25.14

Skill of the Day:

5 Minute EMOM:

  • 3- Strict Pull-Up w/3 second tempo descent

Strength:

5 Minute EMOM of

  • 3-Snatch
  • 3- OHS

5 Minute  EMOM of

  • 3- Clean and Jerk

Work up in weight each set…

WOD:

21-15-9 reps of:

  • Bench Press @ body weight
  • Pull-Ups

Post Total Time…

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WOD 8.22.14

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August 22, 2014 | Posted in Daily WOD | By

Workout of the Day 8.22.14

Skill of the Day:

5 Minute EMOM:

  • 5- Push Jerk

Strength:

5 Rounds EMOM

  • 2- Deadlift @90%

WOD:

For Time:

  • 10- Clean & Jerks #95/#135
  • 20- Tire Flips
  • 10- Clean & Jerks #95/#135
  • 20- Tire Flips
  • 10- Clean & Jerks #95/#135

Post Total Time…

 

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WOD 8.21.14

image-3

August 21, 2014 | Posted in Daily WOD | By

Workout of the Day 8.21.14

Skill of the Day:

3 Rounds of:

  • 10- Snatch Grip OH Walk Steps
  • 10- OH Lunge Steps

Strength:

NONE!

WOD:

For Time:

  • 3000 m- Row

Post Total Time…

 

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