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━ Past WODs

Friday 221021

WOD- With a 25:00 clock Row 100 meters 1 Pull up 1 Hang power clean 155#(105#) Row 200 meters 2 Pull ups 2 Hang power cleans 155#(105#) Row 300 meters 3 Pull ups 3...

Thursday 221020

With our current power snatch and overhead squat program, we will be doing a lot of upper body and shoulder work.  Below is a...

Wednesday 221019

WOD- 12:00 to build to a heavy 2 or 3 rep bench press Then, Every 5:00 x 5 Run 200 meters 10 Deadlifts 135#(95#) 10 Bar facing burpees Rest the remainder...

Tuesday 221018

WOD- As many rounds as possible in 22:00 of Row 500 meters 5 Ring muscle ups 10 Box jumps 24"(20") 15 Medball cleans 20#(14#) SPRINT- Test 8: Endurance Run 400m 10 Burpees Run...

Monday 221017

WOD- In 20:00 build to a heavy power snatch Number will be used for our power snatch lifting program for 8 - 12 weeks. Rest 5:00 then, 4...
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