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Category: WOD
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Friday December 15th, 2017

Warm up- 1) 2 Minutes foam roll any area of choice 2) 2 minutes Row, Bike , Jog, or Jump Rope 3) Joint Prep 4) 2 Rounds 5 Push-ups 5 Jump Squats Skill- 20 Mins to Find: 1RM Deadlift *After working up to 70%, Try to reach a 1RM attempt on set 4-5 WOD- Open […]

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Category: WOD
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Thursday December 14th, 2017

Warm up- Recovery Day 2 Min Row/Bike/Jump Rope/ski Joint Prep 2 Rounds 15 Banded Good Mornings or Barbell 15 Band Pull Aparts 5 Kip Swings + 2 Pull ups WOD- 5 Rounds Min 1.) 12/10 Cal Row Min 2.) 10 DB Power Cleans 50/35 Min 3.) 12/10 Cal Bike Min 4.) 15 Pull-ups Min 5.) […]

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Category: WOD
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Wednesday December 13th, 2017

Warm up- Move Quickly and Efficiently through Warm up 1) 2 rounds 100 Single Unders 15 Russian Swings 15 Band Pull Aparts 10  Push-ups 10 Long Lunges Skill- Every :90 for 12 Mins (8 Sets) Clean + Clean + Jerk x 1 Rep Sets 1-2 @ 75% of 1RM C+J Sets 3-5 @ 80% Sets 6-7 […]

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Category: WOD
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Tuesday December 12th, 2017

Warm up- Dress Warm!! 1.) Running Warm up 2.)  1 Round 5 Inchworms 10 Lateral Lunges 7 Goblet Squats (pause 1 second in the bottom) 7 Strict Press 10 Spidermans 7 Front Squats 7 Push Press 7 Thrusters WOD- As far as possible in 6 Minutes: Run 400m “Fran” At the 15 mins Mark: As far […]

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