Tag / spin

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  • WOD 12/7/20

    Part 1:  6 Sets: 1x Power Clean + 5x Press Part 2:  4 Rounds: 10x Push Press (95/65) 25x Sit Ups 300m Run or 400m Row or 800m Spin

    12/06/2020
    WOD

  • WOD 8/17/20

    Part 1: 20.16,12,8,4x Shoulder Press Rest 1-2 Minutes in between sets.  Increase load. Part 2: 3 Rounds: 15x Push Press 250m Row or 500m Spin 3 Rounds: 12x Push Press 250m Row…

    08/16/2020
    WOD

  • WOD 12/10/19

    Part 1:  5×5 Tempo Deadlift Part 2:  10 minute run, row, spin.

    12/09/2019
    WOD

  • WOD 11/4/19

    The Grind 1600m Run/2000m Row/4000m Spin 21x DB Snatch Each Arm (35/25) 200m DB Farmers Carry 1200m Run/1400m Row/2800m Spin 15x DB Snatch Each Arm 200m DB Farmers Carry 800m Run/1000m Row/2000m…

    11/03/2019
    WOD

  • WOD 10/15/19

    Press 1,1,1,1,1 Push Press 1,1,1,1,1 Push Jerk 1,1,1,1,1 Cash out: 1600m Run, 2K Row, or 4K Spin

    10/14/2019
    WOD

  • WOD 9/2/19

    50x Pull ups 100x Push Ups 5K

    09/01/2019
    WOD

  • WOD 8/29/19

    In teams of 2, 1 working at a time: 50x Pull ups 1600m Run or 2K Row or 4K Spin 42x Thrusters (95/65) 1600m Run or 2K Row or 4K Spin 42x…

    08/28/2019
    WOD