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Saturday 12-1-18

By |November 30th, 2018|Categories: WOD|

  “Moving Mountains” Teams of 2 or 3 For time: Ground to overhead accumulate 10000/7500/co-ed 8750 pounds total Every 90 seconds, perform 20 mountain climbers

Friday 11-20-18

By |November 29th, 2018|Categories: WOD|

  Find heavy Thruster 4-6 reps unbroken 15 min Optimus prime 7 min AMRAP wall balls at the top of every minute, 5 deadlifts P: <225/155, 20/14 F: <185/125, 14/10 B: < 135/95, 10/8

Thursday 11-29-18

By |November 28th, 2018|Categories: WOD|

  "Mobility Madness" Rowling - 5 rounds. Walking Samsons for every meter over or under Limber 11 Jefferson curls 12-15 reps with KB or DB standing on box or plates Foam Roll - Hips/Lumbar/T-spine/Shoulders/Lats/Chest Static stretches: -pigeon stretch - couch stretch - lying t-stretch - banded upper body stretches - hang from bar - runners stretch - frog stretch - [...]

Wednesday 11-28-18

By |November 27th, 2018|Categories: WOD|

  Athletes choice: Snatch or clean dragon Snatch: 10 min: build hang power snatch + OHS (3+3) 10 min: build 3 position snatch (high hang, hang from knee, floor) 10 min: build snatch deadlift + snatch pull (3+3) Clean: 10 min: build hang power clean + FS (3+3) 10 min: build 3 position clean (high hang, hang from knee, floor) [...]

Tuesday 11-27-18

By |November 26th, 2018|Categories: WOD|

  E2M (every 2 min) for 16 min Odd sets (1,3,5,7) Pull ups max Even sets (2,4,6,8) banded good mornings 6-8 P: strict weighted c2b F: pull ups B: banded pull ups/band pull downs Then 1k row test

Monday 11-26-18

By |November 25th, 2018|Categories: WOD|

  Push Press + Push Jerk + Jerk 3(3+3+3) 2(2+2+2) P: squat jerk F: split jerk B: jerk optional, power jerk Football Push Up Test Complete the required amount of push ups.  You may only rest in a plank.  Every time you fail, 10 shuttle sprints. P: 200 F: 100 B: 50

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