WOD
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Category: WOD
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Monday November 12th, 2018

Warm up- 2 Sets 1:00 Machine 15 Banded or BB Good Mornings 15 Med Ball Squats 15 Push Ups 5 Kip Swings 5 strict Pull ups 10 V-Ups :30 Front Rack Stretch R/L Skill- Deadlift 3×5 @ 85% WOD- Teams of 2: 2 Rounds For Time 60 Cal Row 50 T2B 40 Wall Balls 30 […]

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Category: WOD
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Friday November 9th, 2018

Warm up- 1:00 Goblet Squat Hold 1:00 Banded Front Rack Stretch 2 Sets 20/15 Cals 15 Med Ball Cleans 10 Box Jumps 5 Heavy DB press 20 sit ups Skill- 10 Min EMOM 1 Sq. Clean *Start @ 70% and build WOD- In Teams of 2: 21-15-9-9-15-21 Thrusters 95/65 Pull ups *One partner does 21 of […]

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Category: WOD
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Thursday November 8th, 2018

Warm up- 1:00 Wall Squat 1:00 Front Rack Stretch R/L 2 Sets 20/15 Cals 15 KB Swings 15 Push Ups :30 Plank Skill- EMOM x 5 2 Split Jerks @ 65-70% Rest 2 EMOM x 5 1 Split Jerk @ 75% + WOD- 8 Min AMRAP 10/8 Cal AB 10 Burpees Post WOD- 5 Sets […]

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Category: WOD
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Wednesday November 7th, 2018

Warm up- 1:00 OH Wall Squat 1:00 Shoulder Distratction R/L 3 Rounds 12/10 Cals 10 PVC OHS 5/5 Wind Mills 20 Hollow rocks Skill- Snatch Every 2:00 Mins x 5 4 Reps @ 75% WOD- “WODAPALOOZA WOD 8” For Time: 60 Deadlifts 115/80 45 OHS 30 Shoulder to Overhead RX+ 135/95, Scaled 75/55 Post WOD- […]

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