WOD
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Category: WOD
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Wednesday August 30th, 2017

Warm up- 1.) 10 “In and Outs” 50 Single Unders 10 Hang Muscle Cleans 50 Single Unders 10 Hang Power Cleans 50 Single Unders 10 Deadlifts 50 Single Unders 10 Power Cleans *Clean drills are done with an empty barbell 2.) 2 Rounds Run 100 meters 50 Foot Double KB Walk (increase loads each round) […]

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Tuesday August 29th, 2017

Warm up- 400m Run/500m Row 3 Way Hip Stretch/Hold 5 seconds each position/5 Reps each Side On one side: Spiderman Stretch Sprinter Hamstring Stretch Samson Stretch Deep Squat Then perform the series on the other side. 10 AS 10 Empty BB FS 10 Empty BB BS Skill- Every 3 Minutes for 12 Minutes(4 Sets) Front […]

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Monday August 28th, 2017

Warm up- 1) Stretch 30 seconds Couch Stretch, elbow to foot 30 seconds Couch Stretch, hips away from wall 30 seconds Couch Stretch, tall torso *Go through the series on the left side and then go through the series on the right side 2) 2 Rounds 1 minute row easy 10 Kip Swings 10 GHD […]

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Friday August 25th, 2017

Warm up- 1.) IT Band Roll x 1 Min per side Lat Roll x 1 Min per side 10 Rollover V-sits 10 Lying Leg Crossovers 10 Lying Hamstring Stretch 10 Sprinter Hammy to Samson Stretch 10 Scorpions 10 Boot Strappers 2.) 1 Rounds 10 Heels at shoulder width Squats 10 Heel wide Squats 10 Feet […]

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