Today’s WOD

11-11-2017

They deserve more than one day. Str/Skill: Handstand push up progression WOD: “JT” 21-15-9; Handstand Push ups, Ring Dips, Push Ups

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11-10-2017

  “This nation will remain the land of the free only so long as it is the home of the brave.” -Elmer Davis Str/Skill: WOD prep WOD: “SEAN”: 10 rds, 11 Chest 2 Bar Pullups, 22 Front Squats (75/55)

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11-9-2017

Change the norm Str/Skill: 1a) 5×2 Rope Climbs, 1b) 5×30 D/U (90 singles) WOD: 9rds: 5 Deadlifts, 15 Situps (225/155)

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11-8-2017

Try it again Str/Skill: 7×3 Power Clean @80% WOD: 52 Wall Balls, 8 Clean & Jerks (20/14,155/105)

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11-7-2017

Gonna be interesting! Str/Skill: 5×5 Banded Shoulder Press WOD: 6rds; 5 Strict Press, 7 Push Press, 10 Box Jumps (95/65,24/20)

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11-6-2017

From the back to the front….. Str/Skill: 5×3 Front Squat; find 3 rep max WOD: 10 min amrap; 10 Dumbell Overhead walking lunges, 10 Hand release push ups (50/35)

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11-4-2017

Some things work well together Str/Skill: 5×1 Push Press, Push Jerk, Split Jerk (max) WOD: 3 Min amrap; 3 Clean & Jerk, 6 Toe 2 Bar, 1 min Rest, 3 Min amrap; 3 Clean & Jerk, 9 Toe 2 Bar, 1 Min rest, 3 Min amrap; 3 Clean & Jerk, 12 Toe 2 Bar (135/95) […]

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11-3-2017

We can do more than we think Str/Skill: 5×3 Power Snatch, stay below 75% WOD: 7min AMRAP; 7 Power Snatches,  100m run

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11-2-2017

Its the constant struggle that brings us back. Str/Skill: 8min emom :30 sec max D/U, :30 sec rest WOD: 5rds; 5 Front Squats, 5 Thrusters, 5 Push Press, 15 Kettle Bell Swings (95/65,53/35)

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11-1-2017

Take a pic, post it, and share you journey. Str/Skill: 6×3 Back Squat find 2 rep max WOD: 9 min anrap; 7 Hang Power Cleans, 13 Pull-ups, 25 AirSquats.(135/95)

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