Workout of the day August 22nd 2014

by Goose August 21, 2014
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Skill/WOD EMOM 6 5 Ring Dips + 5 Burpees EMOM 6 150 M Row EMOM 6 10 Hollow Rocks +10 Supermans + 3 Rounds PLR 20 Russian Twist w/ MB 15 MB Push Up(hands on ball) Tips Lots of EMOM work here today, so really focus on some quality skill work!

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Workout of the day August 21st 2014

by Goose August 20, 2014
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Skill/WOD 2 rounds 7 Strict Pull Ups CSR + 5 Rounds 30 Air Squats 20 Situps 10 Power Cleans (115/75) Tips Some metcon work here today! Work some solid strict reps either banded or ring row needed, but make them tough! Focus on the task at hand here for the WOD, lots of reps here, […]

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Workout of the day August 20th 2014

by Goose August 19, 2014
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Skill/WOD 4 Rounds A1) Snatch Grip DL x 5 reps Rest:15 A2) HSPU x 5 Reps Rest 1:00 Chipper 30 KBS 30 Ring Rows 30 KBS 30 Push Ups 30 KBS 30 Mountain Climbers Tips The grip might be an issue for some of you guys, so bring some straps if you got em, focus […]

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Workout of the day August 19th 2014

by Goose August 18, 2014
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Skill/WOD Find a tough 3 Rep Front Squat + 5 Rounds 3 Squat Cleans (155/105) 5 Burpees 125 Row Sprint Rest 1:30 + Double Under Workshop Tips Lock in the abs here on the front squats, stay vertical and let your legs do the work! Don’t lose your back! Sprint each set here today for […]

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Workout of the day August 18th 2014

by Goose August 17, 2014
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Skill/WOD 3 Sets: A1) Press in Split x 3 Rest 1:00 A2) Split Jerk x 2 Rest 2:00″ + 3 Rounds 12 Push Press (95/65) CSR Then 10 KB/DB Snatch each arm Total time to complete 3rds + Snatches + 50 sit Ups 20 Superman w/ :02 Pause at top Tips Little Oly work here […]

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Workout of the day August 18th 2014

by Goose August 16, 2014
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Skill/WOD 5 Rounds A1) 4 Pistols per Leg (or progressions) Rest :30 A2) 5 Wall Walks with 2 Shoulder Taps at top Rest 1:30 20 Deadlift 225/155 500 M Row 10 Deadlift 225/155 250 M Row 5 Deadlift 225/155 125 M Row

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\Workout of the day August 16th 2014

by Goose August 15, 2014
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Skill/WOD 300 Single Unders for Time or 100 Double Unders for Time + 20 SDLHP (95/65) 20 Floor Wipers PLR 30 Sprawls 30 Air Squats CSR 30 Push Up 30 Hang Clean PLR 20 Thrusters 20 Burpee Tips Let’s warm up the shoulders here today with some 100 double unders for time! Who shall go […]

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Workout of the day August 15th 2014

by Goose August 14, 2014
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Skill/WOD 4 Sets: A1)2 Drop Snatch Rest 1:00 A2) 5-10 UB Pull Ups Strict (:02 Pause at top Rest 1:30 + Buy In: 500 M Row 15-12-9 -KB/DB Clean and Jerk (1 kb/db, alt. arms) -Sit up Cash Out: 500 M Row Tips Focus on fast feet and “pushing” yourself under your bar on the […]

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Workout of the day August 14th 2014

by Goose August 13, 2014
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Skill/WOD Find a tough 8 Rep Back Squat in 10 Min + AMRAP 10 20 Backsquat 155/105 (from ground if possible) 10 C2B Pull Up (Scale to regular PU or Ring Row) + Rest 10 Min + 21-15-9 Box Jump Over (24/20) Slam Ball (No Bounce, must keep hands on med Ball) Tips Action packed […]

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Workout of the day August 13th 2014

by Goose August 12, 2014
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Skill/WOD 8 Min as a Team to find Max 1 Rep Hang Clean 5:00 Rest then start WOD Team Wod 3 Rounds Each, one partner does a round then the next one goes. can’t move on to next wod until both partners complete 3 rounds 3 Rounds 10 KB DL (1KB) 10 HR Push Up […]

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