Today's Post/WOD

  • 26APR
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    Oly Lift and Endurance

    • Warm Up
    • Snatch Complex
      Snatch High Pull + Snatch
      12×2 @70% of 1RM Snatch
    • 15 min AMRAP
      03 Ring Push ups
      06 Pull ups
      09 Hang Power Snatch (75/55 lb)
      12 V-ups
    • Accessory exercise of the week
      One leg Squat – Pistols
      2×10 each leg
    • Cool Down/Stretch

Previous Posts

  • 25APR
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    Partner WOD

    Warm Up Close Grip Strict one ring pull up 5×3 Rope Climb in Tuck Position 5x 3 pulls adv (3 pull up and 3 down) Partner WOD Start with 400m run together then 27-18-9 Burpees Sit ups * Run 200m together after every set (27-run-18-run-9-run, they finish running 200m together – Sam you don’t have

  • 24APR
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    Personal Goals

    By Harold Singleton As most of you know, I make it a habit to read Lufé’s post on Fridays.  And in spite of their somewhat preachy nature at times, I am enlightened and entertained by them.  Over the two and a half years I have been reading them I have learned a lot of things

  • 22APR
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    Bench Press and Chipper

    Warm Up Bench Press 5×8 @ add + extra 5lb from last week or 55% of 1RM BP For Time 200m Pinch Grip Farmers Walk (2×25 lb/2×15 lb) 20 SDHP (95/65 lb) 20 Burpees over the bar 20 Floor Presses (95/65 lb) 200m OH Walking Lunges (25/15 lb) Accessory exercise of the week One arm

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