Tag / spin

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  • WOD 5/19/19

    21x KBS (53/35) 42x Sit Ups 200m Run/300m Row/600m Spin 15x KBS 30x Sit Ups 200m Run/300m Row/600m Spin 9x KBS 18x Sit Ups 200m Run/300m Row/600m Spin 15x KBS 30x Sit…

    05/18/2019
    WOD

  • WOD 5/16/19

    Part 1:  Push Jerk 5×5 (80%) Part 2:  AMRAP 15 minutes: 7x CTB Pull ups 7x Dips 200m Run/300m Row/600m Spin

    05/15/2019
    WOD

  • WOD 5/14/19

    2500m Run/Row or 5000m Spin 30x TTB 500m Run/Row or 5000m Spin

    05/13/2019
    WOD

  • WOD 5/9/19

    3 Rounds: 30x Medball Sit ups (10/6) 15x Deadlift (225/185) 15x Iso Ab to Plank 400m run/500m Row/1000m spin

    05/08/2019
    WOD

  • WOD 5/7/19

    Part 1:  Back Squat 5×5 (80%) Part 2:  30,20,10 DB Front Rack Lunges (35/25) Push Ups 300m Run/500m Row/1000m Spin after each set.

    05/06/2019
    WOD