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April 1, 2018. Death by burpee up to 10. Notes: With a running clock perform burpees at the top of minute then 5 squats and rest the balance. Perform 5 air squats after each set of burpees.). Tempo Back squat (5011) x 50% x 5 x 5. Notes: Perform :05 eccentric, :00 Pause in bottom, :01 concentric, :01 hold at the top.). 5 Power snatch(95/65) or 5 Power clean(115/85). A) Right arm-Tempo Bird dog row(3012)(click link). B) Left arm-Tempo Bird dog row(3012)(click link). C) Tempo prone incline scaption(3012).

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April 1, 2018. Death by burpee up to 10. Notes: With a running clock perform burpees at the top of minute then 5 squats and rest the balance. Perform 5 air squats after each set of burpees.). Tempo Back squat (5011) x 50% x 5 x 5. Notes: Perform :05 eccentric, :00 Pause in bottom, :01 concentric, :01 hold at the top.). 5 Power snatch(95/65) or 5 Power clean(115/85). A) Right arm-Tempo Bird dog row(3012)(click link). B) Left arm-Tempo Bird dog row(3012)(click link). C) Tempo prone incline scaption(3012).

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April 1, 2018. Death by burpee up to 10. Notes: With a running clock perform burpees at the top of minute then 5 squats and rest the balance. Perform 5 air squats after each set of burpees.). Tempo Back squat (5011) x 50% x 5 x 5. Notes: Perform :05 eccentric, :00 Pause in bottom, :01 concentric, :01 hold at the top.). 5 Power snatch(95/65) or 5 Power clean(115/85). A) Right arm-Tempo Bird dog row(3012)(click link). B) Left arm-Tempo Bird dog row(3012)(click link). C) Tempo prone incline scaption(3012).

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If you are interested in personalized remote programming or programming for your affiliate email Pkazanas@hotmail.com.

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August 28, 2016. 1) WUWOD-EMOM x 7, 30 Double-under/ 10 Push-up. 2) WL-Hang Power snatch to 8 rep max(out of rack). 3) WL-OHS squat to 5-5-5. 4) Busy work-10 minute Amternating EMOM, Even: 12 Cal Bike/ Odd: 12 Cal Row. 5) WOD-Monday team WOD- 100 Dumbell Hang squat snatch(50/30)/ 100 Wall-ball(30/20)/ 100 Box jump over(24/20)/ 100 T2B/ 100 Cal Bike, One person working at a time. Partition any way that works. (ex-complete in order or mix it up). 1) WUWOD-12-9-6-3, Muscle Snatch(65/45)/ HSPU/ Muscle CNJ.

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January 2015 - LIVE W.O.D.

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Monthly Archives: January 2015. January 10, 2015.

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April 1, 2018. Death by burpee up to 10. Notes: With a running clock perform burpees at the top of minute then 5 squats and rest the balance. Perform 5 air squats after each set of burpees.). Tempo Back squat (5011) x 50% x 5 x 5. Notes: Perform :05 eccentric, :00 Pause in bottom, :01 concentric, :01 hold at the top.). 5 Power snatch(95/65) or 5 Power clean(115/85). A) Right arm-Tempo Bird dog row(3012)(click link). B) Left arm-Tempo Bird dog row(3012)(click link). C) Tempo prone incline scaption(3012).

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