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COMPETITION PROGRAMMING

Catch Up On Our WOD’S, Community News And Competitions

“17.1B” WOD 5/23/17

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WARM UP: 50 Single Unders 10 Bumper Jacks 2″ 10 Bumper Jacks 4″ Then: 10 Y’s, Y’s, & W’s 10 Reverse Flys 2 Rounds 10 Pass Throughs  10 Good Mornings  10 Snatch Extensions 10 Snatch Pulls 10 OHS Then: Mobility LIFT: Snatch Complex (1st Pull to High Hang Position, hold for 2 sec. then Full […]
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“052317” WOD 5/23/17

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WARM UP: 400 M. Run 10 Walking High Knee Holds  10 Walking Flamingos  10 Walking Lunges  10 Inch Worms  10 Side Lunges  10 Frankensteins Then: Mobility  SKILL / LIFT: EMOM 12 MIN. 1: 7 Strict Pull Ups MIN. 2: 5 Strict Press (Work to a heavy Set) MIN. 3: 7 Strict Dips WOD: “052317” For Time: […]
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SATURDAY TEAM WOD 5/20/17

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WARM UP: 400 M. Run 10 Walking High Knee Holds  10 Walking Flamingos 10 Walking Lunges 10 Inch Worms  10 Side Lunges  10 High Kicks  Then: Mobility  SKILL / LIFT: Warm up workout movements WOD: (Teams of 4) For Time: 800 M. Run 70 Thrusters (135/95) (115/75) (95/65) (75/55) 800 M. Run 60 Cleans (185/125) […]
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“GOUKEN” WOD 5/18/17

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WARM UP: 400 M. Run or Row  2 Rounds 10 Pass Throughs  10 Good Mornings  10 Clean Pulls 10 Front Squats  5 Push Jerks + 5 Split Jerks Then: Mobility SKILL: 3 Rounds (At a Walking Pace) 10 DB Tricep Extensions 10 Reverse Bicep Curls 10 Banded Tricep Pull Downs w/ pull apart Burn out […]
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“SNATCHTASTIC 4” WOD 5/17/17

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WARM UP: 400 M. Run or Row  10 Y’s, T’s, and W’s 10 Reverse Fly’s 2 Rounds 10 Pass Throughs 10 Good Mornings 10 Snatch Extension 10 Snatch Pulls 10 OHS  Then: Mobility SKILL: 3 Rounds (At a walking pace) 10 Weighted Glute-Bridges  10 Supine BB Row 10 Assisted Glute-Ham Raises LIFT: Snatch Complex (1st […]
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“BISON” WOD 5/15/17

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WARM UP: 50 Single Unders 10 Bumper Jacks 2″ 10 Bumper Jacks 4″ 3 Rounds  10 Pass Throughs  10 Good Mornings  10 Front Squats  5 Inch Worms 10 Scorpions  Then: Mobility  SKILL / LIFT: EMOM 14 ODD: 5 Back Squats @ 70%  *Work to 80% by round 5. EVEN: 8 Rope / Towel Pull Ups […]
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