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COMPETITION PROGRAMMING

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

“MEGATRON” WOD 5/24/19

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WARM UP: 400 M. Row or Run 10 Y’s, T’s, & W’s 10 Reverse Fly’s 2 Rounds 10 Lunge w/ Pass Through 10 Good Mornings 10 OHS 10 Clean Extension Then: Mobility WIN SKILL: 3 Sets 100 Ft. Farmers Carry (70/53×2) 2 Rope Climbs *Adv: Legless. LIFT: Back Squat w/ a 3 Sec. Pause 4 […]
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“POWER & GRACE” WOD 5/22/19

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WARM UP: 400 M. Row or Run 10 Walking High Knee Holds 10 Walking Flamingo’s 10 Walking Lunges 10 Inch Worms 10 Side Lunges 10 High Kicks Then: Mobility WIN & FIT: WOD: “POWER & GRACE” AMRAP 25 1-2-3-4-5-Etc. Bar Muscle Up Box Prowler Push KB Snatch (53/35) (44/26) *200 M. Run before each round. […]
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“GOKU” WOD 5/20/19

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WARM UP: 50 Jump Rope Singles 10 Bumper Jacks 2″+ 4″ 2 Rounds 10 Lunge w/ Pass Through 10 Good Mornings 10 Front Squats 5 Inch Worms + Scorpions Then: Mobility WIN LIFT: Front Squat w/ a 3 Sec. Pause 4 @ 65% 4 @ 70% 2 × 3 @ 75% *Pause for 3 Sec. […]
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SATURDAY TEAM WOD 5/18/19

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WARM UP: 400 M. Run 10 Walking High Knee Holds 10 Walking Flamingo’s 10 Walking Lunges 10 Inch Worms 10 Side Lunges 10 High Kicks Then: Mobility SKILL / LIFT: Warm up WOD Movements WOD: (Teams of 2) Running Clock: MIN. 0-5 Find a Team 1RM Thruster MIN. 5-20 Athlete A: Max Cal. Row Athlete […]
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