WOD 4/2/16

April 1, 2016 by  
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42 Wallballs/21 Dips/400m 30 Wallballs/15 Dips/400m 18 Wallballs/9 Drips/400m

WOD 2/6/16

February 5, 2016 by  
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21 KBS/63 DU/21 Dips 15 KBS/45 DU/15 Dips 9 KBS/27 DU/9 Dips

WOD 12/19/15

December 18, 2015 by  
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5 Rounds: 30x DU 20x KBS 10x Dip

WOD 10/26/15

October 25, 2015 by  
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200m Farmers Carry 15 Dips/30 Overhead Walking Lunges (45/25) 12 Dips/24 OWL 9 Dips/18 OWL 6 Dips/12 OWL 3 Dips/6 OWL 10 Hollow Rocks after each set of dips/lunges 200m Farmers Carry

WOD 10/8/15

October 7, 2015 by  
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10,9,8…1 Squat Clean Dips

WOD 9/8/15

September 7, 2015 by  
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Push Press 5,4,3,2,1,1,2,3,4,5 WOD:  5 Rounds- 200m Run 7x CTB Pull ups 7x Dips

WOD 8/1/15

July 31, 2015 by  
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6 Rounds- 15x Wallballs 7x Dips Sled Pull

WOD 6/23/15

June 22, 2015 by  
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Part 1:  OTM 10 mins- 1 Power Clean, 2 Hang Power Clean Part 2: 42 Wallballs/21 Dips/42 Box Jumps 30 Wallballs/15 Dips/30 Box Jumps 18 Wallballs/9 Dips/18 Box Jumps

WOD 3/19/15

March 18, 2015 by  
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Part 1:  AMRAP 7 minutes- 7x Dips Driveway Sprint REST 3 Minutes Part 2:  AMRAP 5 minutes- 5x Hollow Rocks 5x Box Jumps

WOD 2/7/15

February 6, 2015 by  
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21-15-9 Power Clean Dips Rest 5 mins 1/2 5K Run or Row

WOD 1/26/15

January 25, 2015 by  
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Part 1:  Spend 15 mins building up to 3RM Bench Press Part 2:  8 Rounds- 5-10 Ring Rows Rest 20 sec 5-10 Ring Dips Rest 20 sec

WOD 1/11/15

January 11, 2015 by  
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Part 1:  OTM 10 mins- 1x Power Clean + 1x Hang Power Clean Part 2:  8 Sets- 2x Front Squat 45 sec rest Part 3:  21-15-9 Hang Squat Clean Dips

WOD 12/29/14

December 28, 2014 by  
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Part 1:  7 Rounds- 1-5 L Pull ups rest 20 sec 5-10 Ring Dips rest 20 sec Part 2:  AMRAP 10 mins 5x Push Press (115/75) 10x Medball Cleans 20x DU

WOD 9/15/14

September 14, 2014 by  
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Push Press 2,2,2,2,1,1,1 WOD:  AMRAP 15 minutes: 5x Dips 10x Box jumps

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 6/24/14

June 23, 2014 by  
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800m Run 5R:  5 Dips, 10x Hollow Rocks, 15x Box Jumps, 20 Sit ups 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

WOD 4/30/14

April 29, 2014 by  
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AMRAP 20 mins: 5x Pull ups 7x Dips 9x Hollow Rock 11x Box Jump

WOD 3/27/14

March 26, 2014 by  
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Part 1:  OTM 10 Minutes: 3x Hang Power Snatch Part 2:  5 Rounds- 200m Run 7x Dips

WOD 1/22/14

January 21, 2014 by  
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Part 1:  AMRAP 7 mins: 7x Dips Driveway Sprint REST 2 Mins Part 2: 50,40,30,20,10 Sit ups 25,20,15,10,5 Box Jumps

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