WOD 12/16/19

December 16, 2019

WOD 12/13/19

December 13, 2019

WOD 12/12/19

December 12, 2019

WOD 12/11/19

December 11, 2019

WOD 12/10/19

December 10, 2019

WOD 12/9/19

December 9, 2019

WOD 12/7/19

December 7, 2019

WOD 12/6/19

December 6, 2019

WOD 12/5/19

December 5, 2019

WOD 12/4/19

December 4, 2019

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Warm up

Strength/skill:

Handstand and gymnastic work

(5x)

A. 30sec-1min handstand hold

B. 30sec -1min dead hang pull up bar

Rest 2 mins after each round...

WOD 8/30/18

August 30, 2018

run 2 laps around Samson building

Burgner warm up x2

Strength:

A. Snatch balance 4x3 start @ 40% or less. You can go up if you are able

B. Squat snatch 5x...

WOD 7/1/16

July 1, 2016

Warm up

Strength: warm up to 80% of 1RM

A. Snatch EMOM (12mins)

Min 1: 2 Snatches 80%

Min 2: Rest

6 Rds for Time

6 OHS 105/155

6 Burpee C2B

WOD 12/31/18

December 31, 2018

1/3

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WOD 8/26/19

August 26, 2019

Warm up

Strength: (warm up)

A. Strict shoulder press

4x3 Start @ 60% build up to a heavy set

B. Push jerk

4x3 start @ 60% build up to a heavy set

For Time

12-10-8-6-4-2

Snatches 65/95

Burpee Box jump overs 20/24

OHS

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WOD 8/26/19

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