WOD
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Category: WOD
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Tuesday November 6th, 2018

Warm up- 1:00 Side to Side shoulder Stretch 1:00 Foam Roll Hammies R/L 2 Sets 1:00 Machine 2 Rounds “Cindy” Skill- EMOM x 10 3 Pause Bench Press @ 70% of 1RM WOD- 5 Rounds Min 1 – Row 1 Min Hard Min 2 – 15 Hand Release Push Ups Min 3 – Rest *Score […]

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Category: WOD
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Monday November 5th, 2018

Warm up- 1 Min Goblet Squat Hold 1 Min Prayer Stretch 2 Sets 20/15 Cals 20 Jumping Jacks 5/5 KB Thrusters 5 Inch Worms 15 Sit ups Skill- Back Squat Speed Ladder 20 Reps 15 Reps 10 Reps 5 Reps Rest 5 Min Repeat in Reverse Order *For Quality and speed WOD- 20 Min Cap […]

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Category: WOD
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Friday November 2nd, 2018

Warm up- 1 Min OH Wall Squat 1 Min Banded Shoulder Distraction 2 Sets 20/15 Cals 10/10 DB Push Press 10 Box Jumps 10 Hollow Rocks + :10 Hollow Hold Skill- Split Jerk 2-2-2-1-1-1-1-1 *Start your 2’s at 60-65% and build. *Let’s Go WOD- For Time Teams of 2: 150 Cal Row 100 Push Jerks […]

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Category: WOD
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Thursday November 1st, 2018

Warm up- 1:00 Olympic Wall Squat 1:00 Prayer Stretch 1:00 Wide Hip Opener R/L 2:00 Machine 20 Alt. Lunges 20 Sit ups   WOD- 20 Min EMOM Min 1- 15/12 Cal AB Min 2- 15 AS *If you want more of a WOD you can do 20/15, and 25 AS Skill- Back Squat 2-2-2 *Heaviest […]

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