Friday, December 15, 2017

WOD

5 Rounds for time of:
Walking Lunge w/45lb plate 50m
10 Burpee floor to Overhead 45lb plate
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Thursday, December 14, 2017

WOD

As Many Rounds as Possible in 20 min of:
10 Pull ups
10 Leg Levers
10 Push ups
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Wednesday, December 13, 2017

WOD

Strength Day
Deadlift
5-5-3-3-1-1
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Tuesday, December 12, 2017

WOD

6 Rounds for time of:
40 Double Unders
16 KB Front rack lunge
16 KB Shoulder to Overhead 8 R/8L
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Compare to: 171012

Monday, December 11, 2017

WOD

Back Squats
5-3-3-1
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Friday, December 8, 2017

WOD

Complete as many rounds as possible in 15 minutes of:
20 Kettle bells swings
10 Shoulder to overhead 115/85lbs
5 Toes to Bar
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Thursday, December 7, 2017

WOD

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
Chris Spealler 6:42, Eric O'Connor 7:01.
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Compare to:100708

Wednesday, December 6, 2017

WOD

EMOM for 12 min of:
10 Cal rower
5 Deadlift body weight
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Tuesday, December 5, 2017

WOD

Hang Cleans
5-5-3-3-1-1-1-1
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Compare to: 171019

Monday, December 4, 2017

WOD

8 Rounds for time of:
5 Pull ups
7 Thrusters 95/65lbs
9 Kettlebell Swings
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Sunday, December 3, 2017

Rest Day

Saturday, December 2, 2017

Rest Day