WOD

WOD July 20, 2012

Mobility Session – shoulders, hips – get ready for some Cleaning!! Skills work: Squat Clean Progressions, Ring Dips and scaled versions of Ring Dips Benchmark Friday Continues: WOD: Elizabeth 21-15-9 Squat Cleans 135 / 85 Ring Dips  
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9/26/2013

Main – WOD Snatch (1,1,1,1,1,1,1) Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP of: 7 Power Clean & Jerks @ 155/105# 14 Front Squats @ 155/105# Run 200m
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WOD May 22, 2014

Main – WOD Weightlifting Sprint EMOM EMOM for 14 min 5 Strict Press (Even) 100m Sprint (Odd) Metcon Metcon (Time) 18-12-6 Box Jumps 24/20″ Slamball Planks 20/15# Turkish Get Ups 35/25#
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