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Category: WOD
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Friday November 16th, 2018

Warm up- 20 Leg swings forward/back 20 Leg Swings Lateral 20 Alt. lunges 20 AS 10 PVC Pass Throughs 3 Sets 10 Cals 8 Russian Swings 6 BB OHS Skill- Every 1:30 for 9 Mins 2 Snatches @ 85% Followed by… In 10 Minutes Heavy 1 Rep Power Clean and Jerk WOD- For 10 Mins […]

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Category: WOD
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Thursday November 15th, 2018

Warm up- 1:00 Prayer Stretch 1:00 Wide Hip Opener R/L 3 Sets 10 Cals 50ft Lunge :20 HS Hold 15 Jumping Squats Skill- Back Squat 2×3 @ 85% WOD- Teams of 2: 20 Min AMRAP 10 Cal Row 10 KB Swings 53/35 10 Box Jumps 1:1 Post WOD- 1:00 Quad Roll R/L 1:00 Calves/Ankles 1:00 […]

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Category: WOD
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Wednesday November 14th, 2018

Warm up- 1:00 OH Wall Sq 1:00 Banded Shoulder Distraction 1 Set 20 Cals 20 Sit ups 20 Push Ups 10 Inch Worms 1:00 Plank 20 Cals Skill- 2-2-2-2-2 Split Jerk *Build to a heavy double or work on technique at around 70-75% WOD- 15 Min EMOM Min 1 – 10 Strict Press 95/65 Min […]

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Category: WOD
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Tuesday November 13th, 2018

Warm up- 1:00 Shoulder Rotation with PVC 1:00 Goblet Squat Hold 2 Sets 75 SU’s 15 Goblet Squats 5/5 KB Push Press 20 Sit ups 1 Set With an Empty BB 5 Reps In and Outs 5 Rep Zombie Squat 5 Rep Front squat with hook grip 5 Front Squats Skill- Front Squat 2×3 3×1 *Build […]

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