by AP | Feb 28, 2018 | WOD Blog
PART 1 “PUMP YOU UP” 4 RNFT 20 Incline DB Press 10 Seated Arnold Press Accumulate :30 Sec L-Sit or Knee Tuck Between Boxes 4 RNFT 10 R/L 1 Arm Straight Leg Ring Row 10 Barbell Bicep Curls 10 Straight Leg Raises OR 15 Sets Of :30 Sec Assault Bike Sprint :30 Sec Squat... by AP | Feb 28, 2018 | WOD Blog
External oblique opener External oblique opener with YES Hinge Bicep opener 5,3,1Conventional Deadlift 5, 3 ,1+ 75,85,95% *no mixed grip if you have to use straps use them Sumo deadlift – find a new 3 rep max quickly 3 sets rope pulls until muscle failure... by AP | Feb 27, 2018 | WOD Blog
PART 1 FITNESS/SPORT 5 RNFT Weighted Bulgarian Squats x 8 Reps L/R Isolated DB Bench Press x 10 Reps L/R PART 2 “TAKE ME HOME” FITNESS W/ a Partner (P1 Does a Round Then P2) 5 Rounds Each 200 M Row 5 R/L DB Thrusters 35/20 15 DB Goblet Squat SPORT W/ a Partner (P1... by AP | Feb 26, 2018 | WOD Blog
18.1 is in the books! Spitfires edged out Blue Steel in week 1 4060 to 4016. Let’s see what 18.2 has in score for us on Thursday night! Christian Dunlay RED SCALED 264 John Alberto RED SCALED 263 Morty Bouchard RED SCALED 255 Verity Stewart RED SCALED 250 Chris... by AP | Feb 26, 2018 | WOD Blog
PART 1 FITNESS/SPORT 3 EMOM 3-5 Hang Power Snatches 1 Min Rest 3 EMOM 1-3 Hang Power Snatches 1 Min Rest 4 EMOM FITNESS – 2 Hang Power Snatches (Dump The Bar After Each Rep) SPORT – 1 Hang Power Snatch + 1 Power Snatch PART 2 “RURO” FITNESS 5 Min AMRAP 10... 
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