Sep 9, 2015 by josh 603

9-10

Power snatch  5×3 @70-75% WOD: 20 hang power snatch 95/65 30 du’s 15 hang power snatch 95/65 30 du’s 10 hang power snatch 95/65 30 du’s 5 hang power snatch 96/65 30 du’s

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Sep 8, 2015 by josh 576

9-9

4 x 12 steps barbell walking lunge As heavy as possible WOD: 12 min AMRAP 6 front squats 155/105 8 burpee over the bar

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Sep 7, 2015 by josh 595

9-8

Overhead Squat: 20 min to Build to a 2 rep max WOD: 10 minutes Even 8 toes to bar / comp 10 Odd 30 sec hs hold / comp 5 hspu   

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Sep 6, 2015 by josh 581

9-7

class times: Labor Day 7,8&9am. 5&6pm Strength: Clean and Jerk  5×3@70-75% WOD: 2 min: max power cleans 135/95 Rest 1 min 2 min: max reps shoulder to overhead 135/95 Rest 1 min 2 min: max reps lateral bar hops Rest 1 min 2 min...

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Sep 4, 2015 by josh 569

9-4

WODS30 box jumps 24/20 30 pullups 30 kb swings 53/35 30 walking lunges 30 toes to bar 30 push press 95/65 30 back extensions/supermans 30 wallball 20/14 30 burpees 30 double unders

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Aug 30, 2015 by josh 883

8-31

1 hang snatch + snatch10 emom Let technique determine your loads WOD: 6 rds 9 burpees 6 power snatch 75/55 3 ohs 75/55  Congrats to our Master’s team finishing 9th at the Garage Games this weekend! We are so proud of you...

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Aug 28, 2015 by josh 624

Kelly 1.5″

Kelly 1.55 rds 400 m run w/ wallball 45 wallball shots 45 box jumps 24/20 * partner wod- both partners run together one partner will carry the med ball but may hand it to teammate when they get tired. All other reps may be divided anyway you...

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