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Tuesday, August 30, 2022


OH Squats 3-rep max



“Heavy Diane”

21-15-9 of


Deficit HS Push Ups (2x25’s/45’s)


30 KB Swings

TGIS IS IT: Heavier is better but must be a weight you could do 3 times w/ no rest. Torque is key: must roll Gil’s down n kick explosion to get up!!!

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The OPEN starts Thursday! Get signed up! WOD: Every :30 seconds for 8 mins: 1 power snatch 1 hang snatch 1 overhead squat (Do all 3 movements without putting the bar down. This should be a moderately

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Friday Funday WOD 3 Rounds of :90 secs each: Slam Balls Devil Dogs (35/50) Pull Ups Floor Wipers w/ press (65/95) Machine (row/bike/skier)

Thursday, Feb. 21, 2024

Skill 30 GHD's Bent over rows 1-arm rows 3x8 On off WOD 10 mins "Death by" Hang Power Cleans and Power Cleans And Deficit Push ups or Ring Push ups *begin witn Hang Pc's with power Cleans Then push

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