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Category: WOD
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Tuesday September 19th, 2017

  Warm up- 1.) 25 Cal Bike or Row 2.) Joint Prep 3.) 2 Rounds 10 Light DB Push Press 10 Jumping Squats 10 Ab-mat Sit ups Skill- (15 Mins) Strict Press *Build to a heavy Single WOD- (20 Mins) For Time: 80 Air Squats 70 Push Press 75/55 60 DU’s 50 Alt. DB Snatches […]

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Category: WOD
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Monday September 18th, 2017

Warm up- 1.) 300m Run 2.) Dynamic Mobility 10/side Lying Dynamic Hamstring Stretch 10 Rollover V-Sits 10 Lying Leg Crossovers 10 Lateral Lunges 10 Dynamic Calf Stretch/Side 3) 2 Rounds 7 Cal Ski 10 KB Swings 10 AS Skill- EMOM for 8 Mins: Power Clean + Jerk x 1 Rep Sets 1-4 @ 70% of 1RM […]

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Category: WOD
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Friday September 15th, 2017

Warm up- 500m Row/Run 2 Rounds 3/3/3 Toes to Bar Drill 10 Front Rack In and Outs + 10 FS 20 second Spiderman Stretch/side Skill- Every 2 Mins for 10 Mins(5 Sets) Front Squat x 3 Reps Sets 1-3 @ 75% of 1RM of FS Sets 4-5 @ 80% WOD- 3 Rounds For Time: 20 […]

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Category: WOD
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Thursday September 14th, 2017

Warm up- 3 Rounds 100m Run 10 Good Mornings 5 Hang Cleans 5 In and Outs 5 Strict Press + 3 Push Press +2 Push Jerks Skill- In 15 Mins establish… 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk *Build WOD- EMOM x 8 Mins Odd: 200m Run Even: 15 Snatches […]

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