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  • WOD 3/18/19

    Part 1:  Jerk 5×5 (80%) Part 2:  10,9,8…1 x Press (75/55) After Evens:  400m After Odds:  40x DU

    03/17/2019
    WOD

  • WOD 3/14/19

    21-18-15-12-9-6-3 Box Jumps (24/20) Russian Twist (25/15) 800m After Evens

    03/13/2019
    WOD

  • WOD 3/14/19

    Part 1:  OTM 10 mins: 2x Power Clean, 1x Jerk Part 2:  21-15-9 Push Press (95/65) Pull ups 200m Run/300m Row

    03/12/2019
    WOD

  • WOD 3/12/19

    Part 1:  AMRAP 15 minutes: 5x Push Up 10x DB Renegade Row each arm (35/25) 20x DB Front Rack Lunges (same) 100m Run Part 2 (Immediately After Part 1):  AMRAP 15 minutes:…

    03/11/2019
    WOD

  • WOD 3/11/19

    Part 1:  Deadlift: 5×3 (90%) Part 2:  4 Rounds: 15x Deadlift (135/95) 10x Push Jerk (same) 200m Run

    03/10/2019
    WOD

  • WOD 3/10/19

    21x HSPU/300m 18x TTB/200m 15x HSPU/300m 12x TTB/200m 9x HSPU/300m 6x TTB/200m 3x HSPU/300m

    03/09/2019
    WOD

  • WOD 3/6/19

    2 Rounds: 500m Run/Row or 3 mins Jump Rope 50x Box Jumps (24/20) 50x Medball Sit Up (10/6) 50x Russian Twist (25/15)

    03/05/2019
    WOD