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Amy’s WODs #5

Friday September 1, 2017 (Shout out to Jenny for being our Featured Athlete of September! We wish her all the best as she heads to college this fall! Check out her story here…) SKILLS Rope [...]

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Amy’s WODs #4

Thursday August 31, 2017 WOD Inspired by “Hammer” 5 rounds of: 5 power cleans 10 front squats 5 jerks (push jerk or split jerk) 20 pushups Rest 90 seconds between rounds   RX weight: 135/95 [...]

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Amy’s WODs #3

Wednesday August 30, 2017 STRENGTH Power cleans EMOM: Every minute on the minute for 10 minutes complete… 3 power cleans Start at 60% of 1RM and add weight every 3 minutes; You decide how much to [...]

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Amy’s WODS #2

Tuesday August 29, 2017 Strength Session: Deadlift 5-3-3-1 60%-70%-80%-85% Practice working the negative back down to the ground instead of dropping the bar at the top of the deadlift – [...]

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Amy’s WODs #1

Monday August 28, 2017 WOD (17 minutes total) “Sprint, lift, rest, repeat” Complete three 5-minute rounds with 1-minute rest in between each round (add weight to your bar during your rest) Round [...]

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James’ WODs #6

Saturday August 26, 2017 Thank you James for a great week of workouts!! WOD: With a partner complete: 60 Burpees 50 KB Swings-53/35 40 Sit-ups 30 Walking Lunges 20 Pull-ups 10 HSPU 20 Pull-ups 30 [...]

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