Tuesday April 18 2017 WOD

Tuesday “WOD” Workout Of The Day RUNNING CLOCK – 19 Minutes   EOMOM 10 Squat Clean – 2-2-2-2-2 Record Heaviest Lift    THEN Rest 3 Minutes   6 Min AMRAP 4 Hang Power Clean Rx 155/105 Rx+185/125 1 MU (Ring) 4 Ring Dips From MU   Sub: 2 MU Ring Progressions Right Into Sub: Negatives on […]

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Monday April 17 2017 WOD

Monday Weightlifting 1st Working Set at around 60% 1Rm From Rack- Increase Load each Set Next Movement Starts with Last weight used on Previous Movement. Shoulder Press (3-3-3) Push Press (3-3-3) Push Jerk (3-3-3)   “WOD” Workout Of The Day 4 RFT WB 20/14 10 WB Rx 10’/9′ Rx+ 11’/10′ Target 10 Rx ABMat Sit […]

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Saturday April 15 2017 WOD

Saturday Hero WOD “WOD” Workout Of The Day HERO WOD! Honor these men and women who have given their lives for our freedom. Suffer a little………..They paid the ultimate price! Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with […]

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