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COMPETITION PROGRAMMING

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

“O.C. CHIPPA” WOD 10/13/17

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WARM UP: 50 Single Unders  10 Bumper Jacks 2″ 10 Bumper Jacks 4″ 10 Y’s, Y’s, & W’s 10 Reverse Fly’s 2 Rounds 10 Pass Throughs  10 Good Mornings  10 OHS 10 Snatch Extensions  10 Snatch Pulls Then: Mobility  SKILL: 3 Rounds 10 Weighted Bar Dips Max Effort L Sit LIFT: Snatch + Hang Snatch […]
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“50/50” WOD 10/10/17

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WARM UP: 400 M. Run or Row 3 Rounds  10 Pass Throughs  10 Good Mornings 10 OHS  5 Inch Worms 10 Scorpions  SKILL: 3 Rounds (At a walking pace) 8E DB Bulgarian Split Squats  8 DB RDL 6 Assisted Glute-Ham Raises  LIFT: Dead Lift 7 × 1 *Work to 85% WOD: “50/50” For Time: 50 […]
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SATURDAY TEAM WOD 10/7/17

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WARM UP: 400 M. Row or Run 3 Rounds 10 Lunge w/ Pass Through 10 Good Mornings 10 Front Squats 5 Inch Worms 10 Scorpions Then:  Mobility SKILL / LIFT: Warm up Workout Movements WOD: (Teams of 4) For Time: (18 Min. Cap) 80 Ft. Front Rack Walking Lunges Each (115/75) (95/65) 125 T2B 125 […]
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“ZOLTAN” WOD 10/6/17

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WARM UP: 400 M. Run or Row 3 Rounds  10 Pass Throughs  10 Good Mornings  10 OHS  5 Inch Worms  10 Scorpions  Then: Mobility  SKILL: 3 Rounds (At a walking Pace) 20 Sec. Wall Facing Hollow Hold  8 Box Piked HSPU w/ a 3 Sec. Deficit  Burn out set of Banded Tricep Extensions  LIFT: Dead […]
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