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WOD

1
Aug

Blurred Lines

Skill: Toes-to-Bar Strength: Bench 6 @ 75% 4 @ 85% 4×2 @ 90% 1 AMRAP @ 65%   WOD: 15-12-9 FT Deadlift  Toes-to-bar  *In between...
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31
Jul

Outta Control

Skill: Cleans    Strength: 5×1 of Clean complex 2 Hang Pulls + 1 Hang Power Clean then,  3×3 Deficit Clean Pulls @ 90% or higher...
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29
Jul

The Admiral 

First half of class make up any missed strength from the week then, 3 rounds for time 20 burpee pull-ups 20 Front Squats (155/105) 20...
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27
Jul

Head to toe

Skill: Turkish Get-ups    Strength: Push Press-5-3-1 Cycle (Wendler)  5 x 65% 5×75% 5 or more @ 85% (all out set!!! GO Bannanas)   Metcon:...
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26
Jul

Breakaway

Skill: Snatch ***Review Stringing sets together   Strength: 12-min EMOM  Mins 1-3: 3 Hang Power Snatches Mins 4-6: 3 Power Snatches Mins 7-9: 2 Hang...
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25
Jul

How we do

Skill: Lower body activation (No longer than 12-mins)    Strength: Pause Front Squat Cycle **Spend lots of time here Take 15-mins to find a Heavy...
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