WOD
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Category: WOD
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Wednesday February 28th, 2018

Warm up- 4oom Run, Row or Ski 2 Rounds 10 Goblet Squats (:2 Pause at the bottom of each rep) 10 Banded or BB Good Mornings 10/10 Single Arm DB Push Press 15 Sit ups *Spend a few minutes with an empty BB Skill- EMOM for 6 Minutes (6 Sets) Clean & Jerk x 1 […]

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Category: WOD
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Tuesday February 27th, 2018

Warm up- 1) 2 Minutes- Row, Bike, Jump Rope, Jog or any combo 2) 2 rounds 45 second Plank 25 second Side Plank/side 3) 2 Rounds 10 Empty Bar back Squats :30/:30 Spiderman 5 Inchworms Skill- Every 2 Mins for 12 Minutes (6 Sets) Back Squat Sets 1-2 = 5 Reps @ 75% Sets 3-4 […]

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Monday February 26th, 2018

Athletes:  Please do not forget to have your scores submitted by 6:30pm Monday night.  Jen and I will get them immediately validated so you can see where you stack up.  Great job again to everyone!! Also this week we will have a team challenge…. 3,000 American KB Swings 53/35 *Each athlete must perform at least […]

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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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