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Monday 02.22.16

Partner WOD !!!

Warm-up

A) 3 Rounds

25 DU/75 sing

20 AB SU

15 PU

10 OHS w/PVC

Team WOD 4 Time

B) Run 2000m (split)

50 PCLN (155/105)

75 PLU

100 Burpee Box Jump Over (24/20)

75 PLU

50 PCLN

Row 2000m (split)

 

Friday 01.05.16

TGIF !!!

A) Skil/AMRAP

6 min AMRAP

2 MU (8 PLU Scaled)

15 AB SU

B) WOD

10 Power Snatches

20 OH Squats

30 Burpee Box Jumps (24/20)

20 OH Squats

10 Power Snatches

Rx: (115/85)

 

MONDAY WOD 6.21.15

AWESOME Partner WOD 🙂

WOD “FIGHT GONE BAD

6-Rounds 1 MIN MAx REPs

1:00 – Wallballs 20/14 Partner “A”
1:00 – Sumo.D.LHigh Pulls 70/45 Partner “B”

1:00 – Box Jumps 24″/20″Partner “A”
1:00 – Shoulder 2 O.H 95/55 Partner “B”
1:00 – Row for Calories Partner “A”

Partner Will Complete ALL 6-Rounds as Prescribed

FRIDAY WOD 6.18.15

HAPPY FRIDAY WOD 🙂

WARM UP…Stretch

WOD.3 Rounds for time

9- Deadlift #185/135

15-Pull Up

18-Front Squat (135/95)
21-Push Jerk #95/65

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