Monthly Archives: April 2015

WOD Fri 5/1/15

Warm Up  Ring Row Ring Push Air MU Trans Strength  20 MU or 10 x 3 Chin Up Toe To Bar (Knees to elbows, V-Ups, V-Tucks) / Dip Ring MU Trans / 5 x 10 Ring Push Ring Pull Conditioning 1 Lap 25 Toe To Bar 6 RFT (20 Min Time Cap)...

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WOD Thurs 4/30/15

Strength  Front Box Squat 5RM, 4 x 5 @90% / 3 x KB Snatch (each arm) Conditioning 6 KB Snatch (each arm) 9 V-Tucks 6 shoot throughs 9 RFT...

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WOD Wed 4/29/15

Warm Up Split Jerk Practice Tall Jerk Strength  Pause Jerk + Jerk (4 x 1+1) / 3-5 x 8-12 OH Press (40-60%1rm) Supinated Barbell Row Conditioning AM Run 3 Laps Around Complex Rest 5 Min Run 3 Laps Around Complex / PM 6 Pull Up 6 Ring Row 6 Curl 6 Min AMRAP / 6 Floor Press 6 Push Ups 6 Min AMRAP / 6 Weighted Sit Up 12 Russian Twist 6 Candle Stick to Tuck 6 Min AMRAP...

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