WOD 4/11/16

April 10, 2016 by  
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Back Squat 5×5 Then:  AMRAP 7 mins- 5x OHS 7x Leg Lifts Metcon Only- 400m 21x OHS 10x Leg Lifts 15x OHS 10x LL 9x OHS 10x LL 400m 10x LL 9x Back Squat 10x LL 15x Back Squat 10x LL 21x BS 400m

WOD 3/1/16

February 29, 2016 by  
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Back Squat 5×5 (80%) Then:  AMRAP 10 minutes- 10x Air Squat 10x Lateral Hurdle Jump 10x Leg Lift 200m Run METCON ONLY: 800m Run or Row 25x (Back Squat, Hurdle, Leg Lifts) 20x (Back Squat, Hurdle, Leg Lifts) 15x (Back Squat, Hurdle, Leg Lifts) 10x (Back Squat, Hurdle, Leg Lifts) 5x (Back Squat, Hurdle, Leg Lifts) 800m Run or […]

WOD 2/10/16

February 9, 2016 by  
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Back Squat 10,5,3,1,1,1,3,5,10 Metcon Only: 1000m Run or Row 25x Back Squat/5 Wall walks 20x BS/5 WW 15x BS/5 WW 10x BS/5 WW 5x BS/5 WW 500m Run or Row

WOD 12/28/15

December 27, 2015 by  
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Back Squat 3,3,3,3,3 (80%) Then: 80x DU/ 20x Front Squat 60x DU/ 15x Front Squat 40x DU/ 10x Front Squat 20x DU/ 5x Front Squat

WOD 12/21/15

December 20, 2015 by  
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In Teams of 2, 1 working at a time: 800m Run or Row 50x Back Squat (135/95) 50x Weighted Push Ups 800m 35x Back Squat 35x Weighted Push Ups 800m 20x Back Squat 20x Weighted Push ups 800m

WOD 12/9/15

December 8, 2015 by  
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Back Squat 3,3,3,3,3,3 (80%) Cash Out:  6 sets of 5-10 Tempo Push Ups (2121)

WOD 11/17/15

November 16, 2015 by  
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15x Back Squat 10x Back Squat 5x Back Squat OR 10,9,8,7…1 Wallballs 20x Sit ups after each set

WOD 11/10/15

November 9, 2015 by  
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The Bear Complex

WOD 9/1/15

August 31, 2015 by  
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E3MOM 12 Minutes: 10x Back Squat WOD: 3 minutes max rep Wallballs Rest 30 seconds 2 minutes max rep DU Rest 20 seconds 1 minute max rep Burpees Block Loop or 600m Row

WOD 8/27/15

August 26, 2015 by  
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In teams of 2, 1 working at a time.  20x DU each switch/each partner 800m Run or Row 50x Back Squats (135/95) 50x Push Press (115/75) 800m Run or Row 35x Back Squats 35x Push Press 800m Run or Row 20x Back Squat 20x Push Press 800m Run or Row

WOD 8/13/15

August 12, 2015 by  
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Back Squat 3,3,3,3,3 WOD:  AMRAP 8 mins 5x OHS 25x DU

WOD 8/5/15

August 4, 2015 by  
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Back Squat 5×5 WOD: 50x Medball Cleans 800m Run or Row 50x Medball Cleans

WOD 7/27/15

July 26, 2015 by  
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Back Squat 10,5,3,1,1,1,3,5,10 WOD:  AMRAP 7 5x HSPU 20x DU

WOD 6/16/15

June 15, 2015 by  
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Back Squat 3,3,3,2,2,1+ WOD:  4 ROUNDS 15x Hang Power Clean 15x Push Up 30x Box Jump

WOD 6/11/15

June 10, 2015 by  
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Back Squat 3,3,3,3,3 WOD:  AMRAP 12 mins- 30x DU 30x Sit ups 3x MU

WOD 5/2/15

June 1, 2015 by  
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Back Squat 5×5 WOD:  5 ROUNDS- 15x Push ups 1 Sled Push 200m Run

WOD 4/21/15

April 20, 2015 by  
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Back Squat 3,3,3,2,2,1,+ WOD:  In teams of 2- 150 Wallballs “Resting” partner holds plank

WOD 4/13/15

April 12, 2015 by  
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Back Squat 3,3,3,3,3 WOD: 21-15-9 Front Squat CTB Pull ups 400m After each set

WOD 4/9/15

April 8, 2015 by  
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Back Squat 5×5 (80%) WOD: 25 Wallballs/50 DU 20 Wallballs/40 DU 15 Wallballs/30 DU 10 Wallballs/20 DU 5 Wallballs/10 DU

WOD 3/18/15

March 17, 2015 by  
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Part 1:  Back Squat 5,4,3,2,1 Part 2:  4 Rounds- 10x Front Squat 10x HSPU 400m

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