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WOD'S ARCHIVE

  • Sunday April 27th 2014

    By Forrest Sparks | In WOD | on April 20, 2014

    Gymnastics work 1 minute of 30-inch box jumps 1 minute of 115-lb. sumo deadlift high-pulls 2 minutes of 30-inch box jumps 2 minutes of 115-lb. sumo deadlift high-pulls 3 minutes of 30-inch box jumps 3 minutes of 115-lb. sumo deadlift high-pulls

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  • Saturday April 26th

    By Forrest Sparks | In WOD | on April 20, 2014

    SUP ATX WOD EVENT! Come join us for a for some paddle boarding including a WOD on the paddle board! Starts 10AM at  the Texas Rowing Center https://www.google.com/maps/preview?oe=utf-8&client=firefox-a&channel=fflb&ie=UTF-8&q=Texas+Rowing+Center&fb=1&gl=us&hq=texas+rowing+center&cid=3980143022682206700&ei=9YJUU7-YO-qO8gGy44GADw&ved=0CJgBEPwSMAs

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  • Friday April 25th 2014

    By Forrest Sparks | In WOD | on April 20, 2014

    Pause squats: 1×5 HBBS: 10-8-8-8   Front squat: 5-5-5-5 (if you would like percentages please ask the coach) WOD:   4 rounds 3 power snatches (135/95) 4 Over head lunges (135/95) 5 burpees over the bar   rest 30 seconds between rounds   (11 min cap)  

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  • Thursday April 24th 2014

    By Forrest Sparks | In WOD | on April 20, 2014

    Bench: press 3-3-3+ (If you would like to use percentages please ask a coach)   Weighted Pull-ups 6-6-6+ rest 1 min 1x ME @BW   WOD:   For time   50 double unders (32/24) 10 Hang clean and jerks (135/95) 40 double unders 8 hang clean and jerks 30 double unders 6 hang clean and […]

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  • Wednesday April 23rd 2014

    By Forrest Sparks | In WOD | on April 20, 2014

    Hang Snatch 3-3-3-3      1200 m run with med ball (20/14) 5 Mins of burpees 1200 m run (no med ball)   *Score will be total time and total burpees

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  • Tuesday April 22nd 2014

    By Forrest Sparks | In WOD | on April 20, 2014

    Plyometrics: Weighted box jumps 5×2 (heavier/tall than last week)   HBBS (High Bar Back Squat): 1×10 1×8 3×6   Front Squat: 4×5   WOD: 5 min AMRAP 20 double unders 4 cleans (155/105)

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  • Monday April 21st 2014

    By Forrest Sparks | In WOD | on April 20, 2014

    Med Ball throws: -8 Ground to over head -8 grandma   Strict Press: 3-3-3+ (If you would like your percentages please ask)   Weighted Ring dips: 8-8-8+ rest 1 min 1x ME @BW   WOD: 15-12-9 S2O (135/95) C2B  

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  • Sunday April 20th 2014

    By Forrest Sparks | In WOD | on April 13, 2014

    OHS 3-3-3-3-3   WOD: 3x 1 k rows rest 3 mins in between

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  • Saturday April 19th 2014

    By Forrest Sparks | In WOD | on April 13, 2014

    8 min EMOM 25 dubs 3 Muscle ups   20 min AMRAP 300 m row 10 v ups 10 hang cleans (115/80) 10 burpees

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  • Friday April 18th 2014

    By Forrest Sparks | In WOD | on April 13, 2014

    1×5 pause squats @ 40% (pause 7 seconds, then fire out of the hole)   HBBS: 1×10 60% 1×8 65% 1×8 70% 1×8 75%   Front Squat: 1×5 60% 1×5 65% 1×5 70% 1×5 70%   WOD: 10 min EMOM 5 Power cleans (135/95) 5 deadlifts 4 weighted step ups -Boxes (20in/20in) -KB (32kg/24kg)

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