19
Apr

DAILY WOD – Wednesday April 20th

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SKILL: 3 sets of: 15 banded KB swings 15 strokes on the rower to get pace as fast as possible 10 slow Russian twists Banded KB Swings (3 x 15) METCON: Regionals 2013 event 5 21-15-9 Deadlift (275/185) Box jumps (30/24)  

17
Apr

DAILY WOD – Monday April 18th

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STRENGTH: (Invictus 3/15) Back squat every 2 minutes Set 1 – 6 reps @ 65% Set 2 – 4 reps @ 75% Set 3 – 2 reps @ 80% Set 4 – 2 reps @ 85% Set 5 – 1 rep @ 90% Then… Max unbroken reps @ 90 % of 1 rep max Back […]