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Workout of the Day

  3,2,1 Go!

Monthly Archives: April 2017

170430 Burpee KB Snatch

  WOD: EMOM for 15 mins 5 Burpee 6 Alt KB Snatch Rest 3 mins 20 – 10 – 20 DB Shoulder to Overhead Step Ups // 5:25 Then 1 min Plank

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170424-29 Life Happened

   

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170423 “Lisa”

  WOD: “LISA” 30 min* AMRAP 25 DB Russian Twist 20# 25 Air Squat 25 HR Push Ups 25 Mountain Climbers (total) 25 KB Straight Leg Deadlift 45# 25 DB Bent Over Row 30# 25 Alt KB Clean and Press … Continue reading

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170422 Power Snatch Lunge Burpee

  WOD: 3 Rounds for time: 22 Power Snatch 75# 22 Back Rack Walking Lunge (total) 75# 2 min Single Unders 22 Burpee Over Bar 22 Thursters 75# Rest 3 mins // 8:31 / 9:30 / 9:57 Sub’d Wall Balls … Continue reading

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170421 Snatch

  WOD: Snatch 3-3-3-3-3  

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170420 Life Happened

   

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170419 Rest Day

   

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170418 KBS Squats Burpees

  WOD: 21 – 15 – 9 KB Swing Air Squat Burpee // 7:10 SWOD: Bench Press // Maxed out at 185 lbs x 3  

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170417 Wall Walk Deadlift Shoulder to Overhead Burpees

  WOD: 5 Rounds for time 3 Walk Walks 6 Deadlift 135# 9 Shoulder to Overhead 95# 10 Burpees Rest 1 min // 14:23  

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170416 Push Press DB Flies

  Buy In: 5 Rounds for Time: 5 Butt Up Push Ups 7 Pull Ups 10 Sit Ups WOD: (Strength) Strict Press 65-95-115 Push Press 125-145 Each round followed by 5 reps DB Flies 20#  

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