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WOD 9/14/14

September 13, 2014 by  
Filed under Workouts

Part 1: AMRAP 8 minutes: 3x Hang Power Clean 4x Hang Squat Clean 5x Front Squat Part 2: AMRAP 4 minutes: 5 Wallballs 5 Push ups

WOD 9/11/14

September 10, 2014 by  
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Back Squat 3,3,3,3,3 WOD: 30 Calorie Row 30x Bar Facing Burpees 30x Hang Power Clean

WOD 9/9/14

September 8, 2014 by  
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Push Press 3,3,3,3,3 WOD:  3 ROUNDS- 400m Run 10x TTB 10x Clean and Jerk

WOD 9/3/14

September 2, 2014 by  
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Push Press 5×5 WOD: 10,9,8…1 Power Clean Dips Driveway Sprint after each rep set

WOD 9/2/14

September 1, 2014 by  
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Deadlift 5×5 WOD:  5 Rounds- 5x Hang Squat Snatch 10x Barbell Burpees 200m Run

WOD 8/18/14

August 17, 2014 by  
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Front Squat 3,3,3,2,2,1 WOD: 21-15-9 Squat Clean Burpees

WOD 8/11/14

August 10, 2014 by  
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OTM 5 Minutes:  2x Hang Power Clean OTM 5 Minutes:  2x Hang Squat Clean OTM 5 Minutes:  2x Clean

WOD 8/4/14

August 3, 2014 by  
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Front Squat 5×5 WOD:  AMRAP 12 minutes: 5x Hang Power Clean 4x Front Squat 9x Box Jump

WOD 8/3/14

August 2, 2014 by  
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15x Clean and Jerk 1 Mile Run 4x Prowler Push 800m Run 15x Clean and Jerk

WOD 7/29/14

July 28, 2014 by  
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AMRAP 15 minutes: 5x DB Squat Clean RT 5x DB Squat Clean LT 15x Box Jumps

WOD 7/28/14

July 27, 2014 by  
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21-15-9 Complex 8x Deadlift (155/105) 7x Clean 6x Snatch 8x Pull ups 7x CTB Pull ups 6x Bar MU 6x DL 5x Clean 4x Snatch 6x Pullups 5x CTB Pull ups 4x Bar MU 4x DL 3x Clean 2x Snatch 4x Pull ups 3x CTB 2x Bar MU  

WOD 7/22/14

July 21, 2014 by  
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Deadlift 3,3,3,2,2,1 WOD:  AMRAP 12 minutes- 3x Hang Power Clean 6x Dips 9x Box Jumps 27x DU

WOD 7/17/14

July 16, 2014 by  
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15 Rounds: 6x Wallballs 4x HSPU 2x Power Clean

WOD 7/10/14

July 9, 2014 by  
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15x Front Squat 30x Box Jump 50x Pull ups 30x Box Jump 15x Front Squat 5x CLEAN & STO AFTER EA. MOVT SET

WOD 7/7/14

July 7, 2014 by  
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Jerk 5×5 WOD:  AMRAP 12 MINUTES: 7x Hang Power Clean 5x Thruster Driveway Sprint

WOD 6/23/14

June 22, 2014 by  
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Front Squat 5,4,3,2,1 WOD:  AMRAP 15 mins- 1x Power Clean 3x Hang Squat Clean 5x Front Squat Driveway Sprint

WOD 6/21/14

June 20, 2014 by  
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In teams of 2-1 Partner runs 200 while the other completes reps of each movement, then switch. 100x Double Unders 90x Sit ups 80x KBS 70x Box Jumps 60x Push Press (95/65) 50x Overhead Walking Lunges (45/25) 40x Burpees 30x HSPU 20x Pistols 10x Squat Clean

WOD 6/17/14

June 16, 2014 by  
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Push Press 3,3,3,3,3 WOD:  10,8,6,4,2 Clean and Jerk 50x Double Unders after each set

WOD 6/9/14

June 8, 2014 by  
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Push Press 5×5 WOD:  3 ROUNDS- 20x Power Clean 20x Barbell Push up 400m Run

WOD 6/1/14

May 31, 2014 by  
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Part 1:  OTM 10 mins 1x Power Clean, 1x Hang Power Clean, 1x Hang Squat Clean Part 2: 21-15-9 Squat Clean Ring Dips

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