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  • Programming 9/1/2017 – 14/1/2017

    By Sarah Cahill | In Wods | on January 8, 2017

    Monday 09-01-2017 Strength A: Back Squat (5 x 5 ) 1 X 5 @ 65% 1 X 5 @ 70% 3 X 5 @ 75% B: Pull-ups (5 x 5 ) 4s up 4s down WOD Metcon (Time) In Pairs 12 mins to complete: 3 Rounds 20 KB Thrusters, 15 TTB, 20 Burpees, 15 Pull […]

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  • SAMPLE SESSION

    By Admin | In Wods | on November 8, 2014

    SAMPLE SESSION A) Skill/Strength Front Squat   B)  4 Rounds (Not for Time)  6-8 Front Squat/Goblet Squat @3-1-x-1 Rest 30s 10 Russian Step Ups Each leg Rest 30s 45 s Side Plank each side Rest 1 min   C) WOD In Pairs, 30s on 30s off, 8 Rounds each Max Shuttle Sprints   D) 3 Attempts […]

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