Workout of the Day

Workout of the Day

All Daily WOD

Saturday, 15 September 2018

Part A: Open 14.4 AMRAP in 14 minutes 60 Cal Row 50 Toes-to-Bar 40 Wall Balls (20/14 – 10/9’) 30 Cleans (135/85) 20 Ring Muscle-Ups I/C: Same M: 60 calorie…
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Friday, 14 September 2018

Part A: EMOM 12 mins Min 1: 4 Press Min 2: 8 Push Press Min 3: Rest All rounds at 50% of 1 RM strict press Part B: 10 minutes…
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Thursday, 13 September 2018

Part A: In 10 minutes, build to heavy hang squat clean. Part B: 10 Rounds 9 Deadlifts (155/105) 35 Double Unders Time Cap: 20 minutes _______________ Last week you established…
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Wednesday, 12 September 2018

Please be sure and check website or FB for any potential closings Thursday thru the weekend due to Hurricane Florence! _________________________ Part A: 10 minutes of Ring Dip Skills and…
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Tuesday, 11 September 2018

“The Pentagon” 800m Run 46 Power Cleans (135/95) 46 Sit Ups 46 Box Jumps (24/20) 46 Pull Ups 800m Run The one mile run equals the total distance around the…
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Monday, 10 September 2018

Part A: In 20 minutes, establish 3RM Front Squat Part B: “Fran” 21-15-9 Thrusters 95/65 Pull-ups I/C – Same M: Thruster 65/45 Ring Rows _______________ In Part A, you’ll re-establish…
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