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  • 22MAY
    22 Comments
    Shredder

    Shredder

    Warm-up & Medball Clean review   Primer: “Fired Up” 3 Rounds for Time 10 Medball Cleans (20/14) 10 Wallballs (20/14) 30 Seconds of Plank   WOD: “Shredder” EMOTM x 15 3 Deadlifts 2 Hang Power Cleans 1 Jerk Athlete chooses starting weight and may increase weight in any round. Post loads used to comments.  

  • 21MAY
    39 Comments
    Speed Demons

    Speed Demons

    #tbt – Maurice & Nicole, December 2012   Skill: Tabata Double Unders for Total Reps   Partner WOD: “Speed Demons” AMRAP 20 Minutes 20 Situps 200m Run   Partners alternate rounds completing as many rounds as possible in 20 minutes. Tagging required inside the gym before Situps can begin.   Extra: 40 Strict Pull-ups for time

  • 20MAY
    23 Comments
    Incinerator

    Incinerator

    Jerk Blocks!  Coming soon to MCF!      Group Warm-up   Skill: Barbell Transition to Back Rack then… Build to WOD weight for Back Squats from the floor (no racks).   WOD: “Incinerator” 21-15-9 Back Squat (185/125) (no racks) Bar Facing Burpees   Cashout: Max reps of Push-ups in 2 minutes.  

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