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Monday, Dec. 26, 2022

WELCOME BACK!!! It's time to bring in the new year, focusing on NUTRITION and ACCOUNTABILITY!!! Get to the box!! Can you commit 4 hours out of 168 total hours per week. That is .02 percent


Skill:

Back to the basics

4x6 Power Cleans (working sets @ 75%)


WOD

2 Rounds

10 Pistols (5each leg)

20 Air Squats

30 Back Squats (65/95)

40 Double Unders


Blast thru the early Movements




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Monday, May 20, 2024

Skill 35 GHD’s/TTB Power Cleans 4x6@75-80% 1RM WOD 8 min AMRAP 8 Sumo Dead Lift High Pulls (65/95) 8 Box Step ups w/ DB (35/50) REST 2 mins 8 min AMRAP 8 Power Clean n Jerks (75/105) 8 Burpee Box Jump

Sunday, May 19, 2024

A good day to practice Murph and Muscle ups. HAVE SOME FUN!!! Abs/core work - SKILL 4 min AMRAP 6 Bicycles 6 Vertical Scissors 6 Horizontal Scissors 6 Super People WOD 3 Rounds of Cindy Run 1 Lap 2 Ro

Saturday, May 18, 2024

PARTNER WOD (sorta) 4 Rounds of65:95) 15 Back Squats/15 Pull Ups 20 Ring Rows/ 20 Bend Over Rows 25 cal Row/25 Cal Bike 30 Dubs/30 High Knees Note: partner 1 does all left movements, partner 2 does ri

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