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Sep 2nd, 2014

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Category: Todays WOD
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WOD 09/03/2014

Main – WOD View Public Whiteboard Back Squat (5X5 @ 65, 70, 75, 80, 85% Of Your 1RM) Metcon (Time) Level 3 5 Rounds 200 M Run 10 Hand Stand Push Ups 10 Chest To Bar Pull Ups Metcon (Time) Level 2 5 Rounds 200 M Run 10 Hand Stand Push Ups (Scaled) 10 Pull […]

Sep 1st, 2014

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WOD 09/02/2014

Main – WOD View Public Whiteboard 15 Minutes Work On Your Goal (No Measure) Put A Goal On The Board And Spend 15 Minutes On That Goal. Level 3 – 12/23/13 (Time) 21-15-9 Kettle Bell Swings 50/45 Thrusters 95/65 Then 10 AB Roll Outs Metcon (Time) Level 2 21-15-9 Kettle Bell Swings 45/35 Thrusters 75/55 […]

Sep 1st, 2014

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Category: Todays WOD
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Strength – 9/2/14

Main – Strength View Public Whiteboard Back Squat (2 Reps at 85/90/95/90/85%) Overload Squat Hold (110% for 10 Seconds) Unrack the weight, bend slightly at the knees and hold for 10 Seconds Bench Press (2 Reps at 85/90/95/90/85%) Overload Bench Hold (110% for 10 Seconds) Unrack the weight, bend slightly at the elbows, and hold […]