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18 Jul 2017

Wednesday July 19, 2017

Warm up: 3 rnds 10 Pike Sit ups 10 Inch Worms 20 Jumping Jacks 200m Run Skill: 9 EMOM 6 Strict Pull ups 30 sec L-sit 30 sec Superman Rock WOD: 18min AMRAP 400m Run 20 Deadlifts 155/105 5 Push ups 15 Front Squats 155/105 5 Push ups 10 Squat Cleans 155/105 5 Push ups Mobility: Legs

Continue reading..Wednesday July 19, 2017
17 Jul 2017

Tuesday July 18, 2017

Warm up: 3rnds 15 squats 30 Single Unders Skill: Back Squats 6 sets 3x 85% WOD: For Time 5 Bar MU 50 Double Unders 4 Bar MU 40 Double Unders 3 Bar MU 30 Double Unders 2 Bar MU 20 Double Unders 1 Bar MU 10 Double Unders 3 Chest to Bar = 1 MU Scaled Mobility: Calfs

Continue reading..Tuesday July 18, 2017
16 Jul 2017

Monday July 17, 2017

When you've got post-workout donuts on your mind during a session. πŸ©πŸ©πŸ©πŸ“½: @snatchinsnacks (IG) Posted by FITAID on Saturday, July 15, 2017 Warm up: 3 rnds 10 PVC Good Mornings 5 Scap Pulls 20 Mountain Climbers Skill: 5 sets 3x Hang Power Clean WOD: For Time 50 OH Walking Lunges 45/25 50 Pull ups 50 Push Press 95/65 50 KB […]

Continue reading..Monday July 17, 2017
16 Jul 2017

Saturday July 15, 2017

Individual or Partner WOD: For Time 66 Deadlifts 125/85 66 Box Jumps 24/20 66 K2E 66 Sit ups 66 Pull ups 66 Thrusters 75/55 66 Wall Balls 66 Burpees 66 Double Unders

Continue reading..Saturday July 15, 2017
13 Jul 2017

Friday July 14, 2017

Warm up: 3 rnds with Ladder High knees Side Steps 2 footed cross jumps Skill: 4 rounds using a running clock – Max Unbroken Toes to Bar – 45 sec Handstand Hold – 45 sec Hollow Rocks WOD: 12 min AMRAP 10 Squat Snatch 95/65 30 Double Unders Mobility: Lats

Continue reading..Friday July 14, 2017
12 Jul 2017

Thursday July 13, 2017

Warm up: 3 rnds 10 KB Duck Walks 12 PVC Pike Sit ups 5 Candle Sticks Skill: Bench Press 5 x 6 reps WOD: “Fran” 21-15-9 Thruster 95/65 Pull ups Mobility: Hamstrings

Continue reading..Thursday July 13, 2017