WOD
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Category: WOD
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Wednesday August 8th, 2018

Warm up- 3 Sets 15/12 Cals 15 “A” KB Swings 10 Strict Pull ups 5 Inch Worms Skill- 20 Mins Deadlift Heavy 10 Heavy 8 Heavy 6 Heavy 4 Heavy 2 *Record final 2 WOD- For Time: Teams of 2 100 Cal Row *Partner Hold Front Rack 185/125 60 Power Cleans 185/125 *If you can […]

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Category: WOD
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Tuesday August 7th, 2018

Warm up- 3 Sets 300m Run 10 BB Presses 10 Burpees Skill- Strict Press 5RM Strict Press Then: 4×8 @ 65% of 1RM WOD- 15 Min AMRAP 200m Run 15 Box Jumps Overs 15 Push Jerks 155/105 *135/95, 115/75, 95/65 Post WOD- 5 sets of 10 Front/Rear/Back Shoulder Raises 100x AB-mat sit ups

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Category: WOD
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Monday August 6th, 2018

Warm up- 3 Mins on a machine 10 Front and back/Lateral leg swings 10 Lying leg crossovers (lay on your back) 10 Scorpions(Lay on your stomach) 10 Glute Bridges/Single leg glute bridges 10 Rollover to V-sits 10 Bird Dogs 10 AS 20 Hollow Rocks   Skill- Back Squats WK 3 20 Reps *Going up in […]

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Category: WOD
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Friday August 3rd, 2018

Warm up- 100m Run 10 Ring rows 5 Clapping Push-ups 100m run 5/5 Single Arm KB Thrusters 5 Jumping Squats 100m Run 10 BB Front Squats 5 BB Thrusters Skill- Every 2Mins x 10 2 Thrusters (Climbing) 10 Pull ups RX+ 3 MU’s WOD- 10 Mins to Finish… 60 AS 50 Push ups 40 Alt. […]

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