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Uncategorized'S ARCHIVE

  • WOD 11.17.17

    By Ruth | In Uncategorized | on November 17, 2017

    A Weighted Pull Ups 2-2-2 4 Rounds Run 400m 25 Burpees 15 KBS (70/53) 10 Strict Toes to Bar* B Weighted Pull ups 2-2-2 4 Rounds Run 400m 25 Burpee 180 turn 15 KBS (70/53) 10 Strict Toes to Bar* *Feet cannot pass the rack, no dropping legs down* C Bent Over Row 3×7 4 […]

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  • WOD 11.16.17

    By Ruth | In Uncategorized | on November 16, 2017

    A ROMWOD or Active Recovery B 50′ Yoke Carry 3 Rounds NFT: 20′ Handstand Walk Ski 15 Calories Cash out with 5 Rope climbs with minimal rest, then 10 Deadbugs per side C 50′ Sled Push (max weight) 3 Rounds NFT: 30′ Plank Drag/Plank Walk Row 15 Calories Cash out with Ring Support skills or […]

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  • WOD 11.15.17

    By Ruth | In Uncategorized | on November 15, 2017

    A Trap Bar Deadlift 5-5-5 AMRAP 15 3 reps of Pull Up to Chest to Bar to Bar Muscle Up 12 Pistols 20′ Bear Crawl (Forward/Backward) 40′ Shuttle Run (Forward/Backward) B Deadlift 3@70%, 3@80%, 3+@90% Accumulate 5-10 Bar Muscle Ups 5 Rounds: 12 Pull Ups 12 Wall Ball Shots (20/14 to 10′) 20′ Bear Crawl […]

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  • WOD 11.14.17

    By Ruth | In Uncategorized | on November 14, 2017

    A Front Squat + Push Press 3 x (2+2) For Time: 9 Strict Deficit Handstand Push Ups (hands on 45# plate) 9 Box Jump Overs (30″/24″) 15 Strict Ring Dips 15 Box Jump Overs 21 Push Ups to Side Plank 21 Box Jump Overs Optional cash out: 3x 10 strict step ups (6-12″) with bodyweight, […]

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  • WOD 11.13.17

    By Ruth | In Uncategorized | on November 13, 2017

    A EMOM x 16 minutes Odd: 2 Power Cleans Even: 5-8 Strict Chin Ups 3 Person Teams, Follow the leader style 4 Rounds: Bike 1.2k 30 Russian Twists B EMOM x 16 minutes Odd: 2 Power Cleans Even: 5-8 Strict Chin Ups 3 Person Teams, Follow the leader style 4 Rounds: Bike 1.2k 30 Russian […]

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  • WOD 11.10.17

    By Ruth | In Uncategorized | on November 10, 2017

    A Back Squat 4×2 AMRAP 20: 5 Dynamic Push Ups 10 C2B Pull Ups 5 x Front Squat + Lunge R + Lunge L (95/65) B Back Squat 5×3 AMRAP 20: 5 Dynamic Push Ups 10 Pull Ups 5 x Goblet Squat + Lunge R + Lunge L (53/35) C Back Squat 3×5 (+5-10 from […]

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  • WOD 11.09.17

    By Ruth | In Uncategorized | on November 9, 2017

    A Active Recovery or ROMWOD B Bent Over Row 5×5 4 Rounds NFT: 2 rope climbs 2 Turkish Get Ups (1/side) 30 unbroken double unders C Bent Over Row 5×5 4 Rounds NFT: 4 Rope Pull Ups (on rig) 4 Turkish Get Ups (2 per side) 16 double unders

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  • WOD 11.08.17

    By Ruth | In Uncategorized | on November 8, 2017

    A Snatch 3×3 2k Row Rest 4 minutes, then: 4 Rounds: 12 Sledgehammer Strikes Handstand Walk Figure 8 B Snatch 3×3 Row 2k (every second above 7:25/7:55 perform one bar facing burpee) cash out with 3 Rounds: 20 Toes to bar 20 Russian Twists C Power Snatch 3×3 Partner WOD Complete 4 Rounds each: Bike […]

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  • WOD 11.07.17

    By Ruth | In Uncategorized | on November 7, 2017

    A 3 sets of 50’ Farmer Carry + 50’ Yoke Carry Rest as needed 4 rounds: Bike 1.5k 3 Log C&J’s Rest 2 minutes Cash out with 40 Hanging Around the Worlds B 50’ Farmer Carry Partner WOD 6 Rounds each Bike .7k, 10 box jump overs (24/20 hands on) Complete 1 round while partner […]

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  • WOD 11.06.17

    By Ruth | In Uncategorized | on November 6, 2017

    A Bottoms Up Kettlebell Press 3 x 3-2-1 (per side, same weight for all reps/sets EMOM 24 Alternating Movements: 1st min: Max Strict Ring Muscle Ups 2nd min: 25 Russian KBS (70/53) 3rd: min: 120’ Sandbag side shuffle Post total muscle ups B Seated Dumbbell Press 3×5 EMOM 15 Alternating Movements: 1st min: Max Strict […]

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