WOD
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Category: WOD
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Thursday February 22nd, 2018

Recover and Skill Day to get ready for Friday!! Open is ANNOUNCED at 7pm tonight! 5 Weeks of fun begins!! Warm up- Tabata DU’s or SU’s DROM Coach Led WOD- 4 Rounds 2 Mins on / 1 Minute off per machine Row Bike Ski *Its up to you to go hard or take it at […]

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Category: WOD
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Wednesday February 21st, 2018

Warm up- 1) Ankle Mobility, 60 seconds per leg 2) Banded Front Rack Stretch, 60 seconds per arm 3) 2 Rounds 5 reps of 1 Broad Jump + 2 Air Squats 5/5 Windmills 10 Roll Over V-sits 10/10 Side Plank with rotation Skill- Every 2:30 for 10 Minutes (4 Sets) Bench Press x 10 Reps […]

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Tuesday February 20th, 2018

Warm up- 1) Hands on box shoulder stretch, 60 seconds 2) 2 rounds Row 250/200 meters 25 foot lateral lunge walk 25 foot toy soldiers 25 foot spiderman walk 25 foot inchworm 10 Air Squats Skill- E4MOM for 12 Minutes 5 DB Deadlifts 75/50 5 DB Hang Power Cleans 5 DB Push Jerks 30/25 Cal […]

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Category: WOD
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Monday February 19th, 2018

Warm up- 3 Rounds 12/10 Cals of your Choice 15 Behind the Neck Press with Bar 10/10 Single Arm Upright Rows 10 Goblet Squats 10 Hollow Rocks Skill- In 15 Mins.. Establish 1RM Snatch Immediatly into: In 15 Mins.. Establish 1RM Clean & Jerk WOD- AMRAP 7 Mins: 15 Dumbell Snatches 50/35 30 DU’s Post […]

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