Monthly Archives: January 2017

WOD Tues 1/24/17

Strength 10 x 3 each arm (KB Snatch) / Box Squat 5 x 5 / ATG Back Squat 3 x 8-12 (~40%1rm back squat) Conditioning 7 Min Swing Dance KB Swing 25, 20, 15, 10, 5 Sit Ups 50-40-30-20-10 (rest 1 min) 7 Min “Cindy” 5 Pull Up 10 Push Up 15 Squat  ...

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WOD Mon 1/23/17

 Strength Power Clean (or KB Swing) 1RM, 65% x AMRAP / 8 x 3 Front Lever Progression/Ice Cream Maker / 8 x 3 (1/2) each side TGU Conditioning  ‘Tabata Every’ting’ KB Thruster (Rest 1 Min) Sit Up or L-Sit Leg Lift (Rest 1 Min) DU (Rest 1 Min) Pull Up or Ring Row...

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WOD Sat 1/21/17

 Strength Floor Press 1RM 8 x AMRAP Reverse Row Sit Back / 5 x 10 60%1rm ~ Floor Press 1 Arm Ring Row / 3 x AMRAP Curls/Ring Extensions Conditioning 20 KB Swings 10 Breathe Plank (or 10 ICM) 10 RFT...

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