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Monday 8.15.16 WOD
Max Effort Upper WOD “Jack” 20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24″ **Women: Rx 75,35,20″ In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009 To learn more about Jack click here $ Out Close Grip Bench (1RM) **hands inside shoulder […]
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Sunday 8.14.16 WOD
Monster Mash! –In 40min complete the below– WOD #1 “Nasty Girls” 3 Rounds for time of: 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans, 135# / 95# **Scale 7MU = 14 Pull Ups + 14 Ring Dips –Mandatory 3min Rest to 4k Row– WOD #2 3k Row $ Out GHD PVC Paddling – 3 […]
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Saturday 8.13.16 WOD
WOD Partner Up! “A Boy Named Sue” Teams of 2 Every 10min start a new benchmark: “FRAN” 21-15-9 Thrusters (95,65) Pull Ups –Then– “ELIZABETH” 21-15-9 Power Cleans (135,95) Ring Dips –Then– “KAREN” 150 Wall Balls (20,14) **With remaining time complete 1 of the following: Max Calorie Row, Max Burpees, Max Dubs (/3),Each movement must be […]
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Friday 8.12.16 WOD
Max Effort Upper WOD “Three Wise Men Tribute” “Jeremy” Complete as many rounds and reps as possible in 4 minutes of: 5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs) 10 Burpees Over the Barbell Rest 2 minutes, and then… “Ben” Complete as many rounds and reps as […]
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Thursday 8.11.16 WOD
Dynamic Effort Lower Strength Deadlift (Unbroken 3x3x3x3x3 @ 75%) **in 7min complete @ 75%. If you fail to complete unbroken stop. DO NOT finish reps WOD “Wicked Twisted Road” 18min AMRAP 1 Curtis P (135,95,95,65) 100m Farmers Carry, (45,35,35,25) 50m Waiters Carry, Right (45,35,35,25) 50m Waiters Carry, Left (45,35,35,25) **x1 Curtis P = Power Clean […]
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Wednesday 8.10.16 WOD
Monster Mash! WOD “Flash in the pan” 1000m Row 10 Rope Climbs, 15′ 800m Run 8 Rope Climbs, 15′ 60 Sit Ups 6 Rope Climbs, 15′ 40 Cals Assault Bike 4 Rope Climbs, 15′ 20 Burpees 2 Rope Climbs, 15′ **Scale: 1Rx Rope Climb – 2 modifications $ Out 8min EMOM 50 Dubs (x1) Max […]
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Tuesday 8.9.16 WOD
Dynamic Effort Upper Strength Power Snatch (8min EMOM x2 @ 75%) **focus on technique! WOD “Snatch Chief” 5 Rounds 3 Min. On 1 Min. Off 3 Power Snatch (135,95) 6 Push-Ups 9 Air Squats Score total reps of each round $ Out 10 Cal Assault Bike 15 GHD Sit Ups 10 Cal Assault Bike 15 […]
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Monday 8.8.16 WOD
Max Effort Lower WOD “The Main Line Crippler” 30 Back Squats 1000m Row **Rx+ BW, RX 3/4 BW **From the rack $ Out 3×12 Barbell Box Step Ups **Load to a moderate weight, box height 20,16
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Sunday 8.7.16 WOD
Monster Mash! WOD “PJ” For TIme: 9 Squat Snatches (135,95) 15 Bar Muscle Ups 15 Thrusters (135,95) 12 Bar Muscle Ups 21 Squat Snatches 9 Bar Muscle Ups 21 Thrusters 6 Bar Muscle Ups 15 Squat Snatches 3 Bar Muscle Ups 9 Thrusters **45min time cap Patrick Joseph “PJ” McGonagle, age 45, passed away suddenly […]
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Saturday 8.6.16 WOD
WOD “Two Fingered Salute” Teams of 2 5 x 5 Min AMRAPs 1. 10 Snatches (75,55) + 10 Box Jumps (24,20) 2. 10 Cal Assault Bike + 10 Burpees 3. 10 Hang Squat Clean (75,55) + 10 Wall Balls (20,14) 4. 1 Rope Climb + 100m Run 5. 10 KB Swings (55,35) + 10 Goblet […]
