WOD
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Category: WOD
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Wednesday November 15th, 2017

Warm up- Move Efficiently through Warm up 1.) 2 Min Row/AB/Ski 2.) Burgner Warm up 3.) 20 Band Pull Aparts 10 AS 10 Ring Rows 10 Box or Bench Dips 10 Kip Swings Skill- EMOM x 8 Mins (8 Sets) Power Snatch + Hang Power Snatch x 1 Rep Sets 1-3 @ 75% of 1RM Power […]

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Category: WOD
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Tuesday November 14th, 2017

Warm up- 1.) 2 Min Easy Bike, Row, Ski 2.) Stretch 2 Min Deep Squat :60 Banded Front Rack Stretch 3.) 10 AS 10 Push Ups 10 Goblet Squats 10 PVC Pass Throughs *Prep for WOD WOD- 3 Rounds for Time: 8 Thrusters 155/105 25/20 Cal Assault Bike *Rest 2 Minutes between Rounds Upon completing […]

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Category: WOD
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Monday November 13th, 2017

Warm up- *Move efficiently through warm up* 1.) 3 Mins of easy rowing, biking, running or jumping rope 2.) Joint Prep 3.) 1 Round of DT With an Empty BB Skill- EMOM for 8 Minutes(8 Sets) Clean + FS + Jerk x 1 Rep Sets 1-3 @ 75% of 1RM C&J Sets 4-6 @ 80% […]

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Category: WOD
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Friday November 10th, 2017

Warm up- 1.) 2 Min Row, AB, or Ski 2.) 2 Rounds 10 Spiderman Lunges 10 Lateral Lunges 10 AS 10 PVC OHS :20 Bar Hang Skill- EMOM x 8 Mins Snatch x 1 Rep @ 75% of 1RM from last wk Followed by: Every 2 Mins for 8 Mins (4 Sets) Front Squat x […]

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