Category Archives: WOD Solon

9/12/14- Open Repeat Friday!

Strength: Power Clean- 5×2@ 70% power Clean Push Press: 3×5 @ 75%   WOD: 14.3 MEN Complete as many reps as possible in 8 minutes of: 135-lb. deadlifts, 10 reps 15 box jumps, 24-inch 185-lb. deadlifts, 15 reps 15 box … Continue reading

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9/11: Hero WOD

Nexus Members, This is an optional hero wod; we will still have open gym for our members during all classes.  Let’s all remember our fallen heros today. *Please set up separate bars for the weights, work with members to have … Continue reading

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9/10/14

Skill: Power Snatch: 5×2 @70% of Power Snatch Front Squat: 5×3 @ 80% of Front Squat   WOD: EMOM, 12 minutes 3 HSPU, 5 Hang Power Snatch (75/55)

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9/9/2014- Dr. Dan’s Dirty Metcon

Skill: Clean: 2×3 + 3×2 @ 75% Snatch Grip Push Press + Overhead Squats: 3×3+2@75 of OHS WOD: Dr. Dan’s Dirty Metcon; compare time to 9/12/12: 10-9-8-7-6-5-4-3-2-1 Kb Swings 55/35 Burpees Sit-up Wallball throws Finish each round with 20 Double … Continue reading

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9/8/14

Skill: A. Snatch 2×3 + 3×2 @70% B. Pause Back Squat 5×4@70%   WOD: 5 rft: 15 hang power cleans 115/75 10 toes to bar 1 rope climp 15 minute time cap

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