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WODs & News

8
Jan

Thursday January 9th 2020

Conditioning: 16 MIN AMRAP 
21/15/10 Calorie Assault Bike
12 Kettlebell Swings (70/53/26)
2 Rope Climbs


*If time permits core cashout. Coaches choice 

7
Jan

Wednesday January 8th 2020

Conditioning: 5 min AMRAP 
Buy-In: 700 Meter Row
7 Squat Cleans (95/65/55)
25 Double Unders

Rest 5 Minutes

5 min AMRAP:
Buy-In: 500 Meter Row
5 Squat Cleans (115/85/65)
25 Double Unders

Rest 5 Minutes

5 min AMRAP:
Buy-In: 300 Meter Row
3 Squat Cleans (135/95/65)
25 Double Unders

6
Jan

Tuesday January 7th 2020

Strength: Press Complex 

5 Sets: off the rack- build to a heavy set 

1 Push Press
2 Push Jerks

Conditioning- For time: 

21-15-9
Push Jerks (135/95/65)
Lateral Barbell Burpees

5
Jan

Monday January 6th 2020

Conditioning: 
20 Min AMRAP

50 Wallballs (20/14/10)
40/30/20 Calorie Assault Bike
30 Toes to Bar
20 Alt. Dumbbell Snatches (70/50/30)

* goal is to get at least 1 full round done. 

CompWod: Cancelled until further notice