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Category

WOD

Monday

WOD: A. Bar kip B. Kipping toes to bar C. 50 Wall ball shots (20-10/14-9) 25 Toes-to-bar 40 Wall ball shots 20 Toes-to-bar 30 Wall...
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Saturday and Sunday

Sat. June 18. No Classes today- Strength in our streets! Come support our team in Indy! Sun. June 19. Fathers Day, Rest Day.

Friday

WOD: 2 person teams: Flipping ‘Diane’ 21-15-9: Tire Flips Handstand pushups *partner 1 begins on Tire flips, at the same time p2 begins on HSPU,...
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Thursday

WOD: A. Back Squat – 70% x 10 x 3 B. Overhead Squat – 65% x 3 x 2, 70% x 3 x 3 C....
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Wednesday

WOD: Run: 1000m. @ moderate pace, rest 3 min. Run: 5x200m @ moderate pace, rest 40 sec. between intervals. Run: 2x400m @ moderate pace, rest...
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Tuesday

WOD: All work performed outside: Teams of 2-4 (3 is preferred) 3 rounds (24min) E2MOTM: 1. Sled push 25m. P1 pushes down, P2 pushes back,...
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Monday

WOD: Tabata. 20 on x 10 off x 8 rounds (12 min total) 1. Row (meters) 2. Thruster (empty bar) 3. pullups * Go through...
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Saturday and Sunday

Sat. June 11. 8-10a: open gym. 10a-11a: Olympic lifting- clean and jerk. Power Clean + Clean – 60%x (1+2) x 2, 65%x (1+2) x 2...
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Friday

WOD: ‘Nasty Girls’ 3 rounds for time: 50 air squats 7 ring muscle ups *same scaling as last week 10 hang power cleans (135/95#) *scale...
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Thursday

WOD: Handstand pushup skill work ~10 min. A. http://gymnasticswod.com/content/kipping-handstand-push-progression-pt1 B. http://gymnasticswod.com/content/kipping-handstand-push-progression-pt2 C. Warmup to Deadlift weights D. Alternating EMOM x 10 min. Odd min: 5...
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