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 7/28/15

July 27, 2015 by  
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In teams of 2:  AMRAP 15 mins 50x Deadlift( 225/155)- P1 lifts while P2 holds bar at DL Finish 50x Push Press (95/65)- P1 Lifts while P2 Holds Handstand Alternate as needed though each lift.

WOD 7/13/15

July 12, 2015 by  
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Push Press 3,3,3,2,2,1+ WOD: 21-18-15-12-9 TTB & KBS

WOD 7/7/15

July 6, 2015 by  
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Push Press 3,3,3,3,3 WOD:  AMRAP 10 mins 1,2,3,4… Power Clean & HSPU

WOD 6/29/15

June 28, 2015 by  
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Push Press 5×5 WOD:  10 ROUNDS- 5x Shoulder Press 20x DU

WOD 6/22/15

June 21, 2015 by  
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800m Run or 1000m Row 30 Push Press/30 Front Rack Walking Lunges 60 Double Unders 20 Push Press/20 Front Rack Walking Lunges 40 Double Unders 10 Push Press/10 Front Rack Walking Lunges 20 Double Unders 800m Run or 1000m Row

WOD 5/19/15

May 18, 2015 by  
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Push Press 3,3,3,2,2,1 WOD:  3 ROUNDS- 10 Power Cleans 10 Barbell Push Ups 400m Run

WOD 5/11/15

May 11, 2015 by  
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Push Press 5×5 (80%) WOD:  AMRAP 5 mins- 10x Burpee 15x KBS Rest 2 mins AMRAP 5 mins- 10x Burpee 15x KBS

WOD 4/6/15

April 5, 2015 by  
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Part 1:  Jerk 5×5 (80%) Part 2:  3 Rounds- 3x [3 Power Cleans, Hang Power Cleans, Push Press] 200m

WOD 3/25/15

March 24, 2015 by  
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AMRAP 15 mins- 5x Push Press 10x Box Jump 15x Sit up

WOD 3/17/15

March 16, 2015 by  
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Part 1:  Jerk 5×5 Part 2:  6 rounds- 5x Push Press 10x TTB 15x Sit ups 20x DU

WOD 3/5/15

March 4, 2015 by  
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Part 1:  Push Press 5,4,3,2,1 (60-80%) Part 2:  10 Rounds- 5x Box Jump Driveway Sprint/Sandbag Carry

WOD 2/11/15

February 10, 2015 by  
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Part 1:  AMRAP 15 mins- 8x Pull ups 24x Box Jumps Rest 5 mins Part 2:  AMRAP 12 mins- 8x DB Push Press (4 ea arm) 16x Front Rack Walking Lunges

WOD 2/2/15

February 1, 2015 by  
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Build up to a 3RM Push Press WOD:  AMRAP 16 mins- 1x Muscle Up 20x Wallballs 20x DU

WOD 1/5/14

January 4, 2015 by  
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8 sets:  2x Back Squat @85% rest 45 sec WOD:  AMRAP 14 mins- 10x Push Press 10x Pistols 30x DU’s

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 12/16/14

December 15, 2014 by  
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Push Press 3,3,3,3,3 WOD:  AMRAP 10 mins 5x Burpees 10x Box Jumps 15x Sit ups

WOD 12/8/14

December 7, 2014 by  
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Bench Press Build up to a 3RM WOD:  6 Rounds (1 min each) 10x Push Press 10x Pull ups max rep WB Rest 1 minute after each round

WOD 12/3/14

December 2, 2014 by  
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Part 1: OTM 10 mins: 1x Muscle Up Part 2:  AMRAP 8 mins: 15x Box Jumps 12x Push Press 9x TTB or DAC

WOD 11/24/14

November 23, 2014 by  
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Push Press 3,3,3,2,2,1,1+ WOD: 10,9,8,7,6,5,4,3,2,1 Evens= HSPU Odds= CTB Pull ups Driveway sprint after each rep set

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