Month: March 2017

170331 – WOD

  Warm up: Cindy Relay Front Rack MOB WOD: 7 Rounds for weight + Reps Rx: 5 RM Front Squat Max Muscle-ups *Your score is your best 5RM Front Squat weight + 3x all your Muscle-ups Scaled: 5 RM Front Squat Max Ring Push-ups *Your score is your best 5RM Front Squat weight + all …
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170330 – WOD

  Warm up: 4:00 Rowling Barbell Warm up Deadlift Breakdown Skill/Strength: 5×3 Deadlift WOD: 3 Rounds for Time Rx: 75 DUs 25 GHD Sit-ups 25 Cal Bike Scaled: 75 Jump Rope 25 Sit-ups 25 Cal Row Mobility: Calf LAX Shin Sit DD/Cobra

170329 – WOD

  Warm up: 4x :30 on :30 off Cal Bike Sprint Relay Skill/Strength: 10 Min EMOM: 3 Hang Power Cleans 3 Burpees Over Bar WOD: 7 Rounds for time Rx: 7 Hang Squat Cleans (135/95) 7 Bar Facing Burpees 7 C2B Pull-ups Scaled: 7 Front Squats (50%) 7 Burpees Over Bar 7 Ring Rows Mobility: …
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170328 – WOD

  Warm up: Tic Tac Toe Skill/Strength: Post WOD Cashout WOD: 5 Rounds for time Rx: 21 Wallball Shots 15 Cal Row 9 T2B Scaled: 21 Wallball Shots 15 Cal Row 9 T2P Mobility: Banded Samson Ham floss

170327 – WOD

  Warm up: PVC Warm up Snatch Breakdown Skill/Strength: 15 minutes to find 2RM Hang Squat Snatch Then… 5×5 Back Squat Mobility: Spine Roll Wall Glute


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