WOD
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Category: WOD
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Tuesday April 4th, 2017

Warm up- (12 Mins) 1.) Row, Bike, Jog or Jump rope for 3 Mins 2.) Shoulder Prep (Led by Coach) Then:   20 Band Pull aparts 15 Ring Rows 15 Box or bench dips 10 Kips on bar Skill- Push Press + Strict Pull ups Build up to your first working set for Push Press, first […]

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Category: WOD
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Monday April 3rd, 2017

Warm up- (12 Mins) 1.) 3 Rounds 20 Sec of Jumping Jacks 10 Sec Rest 20 Sec of Lateral Bunny Hops 10 Sec Rest 20 Sec of Mountain Climbers 10 Sec of Rest 2.) KB Calf Stretch, 60 Sec Per side 3.) 2 Rounds 10 Toy Soldiers 10 Rollover V-sits 10 Spiderman 10 Long Lunges […]

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Category: WOD
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Friday March 31st, 2017

Warm up- 400m Row/25 Cal AB 3 Rounds 15 DU’s 5 PVC Pass Throughs 10 PVC OHS Skill- 10 Min EMOM 1 Power Snatch + 1 Hang Snatch +  1 OHS *Start Light and build, or focus on form. WOD- “The Chief” Snatch Style 5 Rounds, 3 Mins of work followed by 1 Min of […]

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Category: WOD
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Thursday March 30th, 2017

Warm up- Class Choice Dodgeball/Tic Tac Toe/DROM WOD- 18 Min EMOM Min 1- 15/12 Cal AB Min 2- 15 Box Jumps 24/20 Min 3- 15 KB’s 53/35 Skill- Bench Press 5 sets of 10 DB Bench Press Superset with 5-10 reps Ring/Bench Dips Post WOD- Tabata :20 Hollow Rocks :10 Superman Hold 2:00 Plank    

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