WOD
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Category: WOD
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Monday July 30th, 2018

Warm up- 10 Leg Swings forward/back, lateral :30 Calf Stretch R/L 3 Sets 12/10 Cals 5/5 Spriderman Lunges 10 BB Back Squats 15 Sit ups Skill- 20 Rep Back Squat *Build to a heavy single or double then go for your 20 Rep, you only get one shot. *Go up 5-10# from last week, if […]

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Friday July 27th, 2018

Warm up- 400m Run DROM WOD- Every 3 Mins x 5 Rounds 15/12 Cal AB 15 Pull ups 15 Wall Balls Rest 5 Every 3 Min x 5 Rounds 200m Row 15 SDLHP 95/65 15 Push Ups RX+ 20 Reps Cals, SDLHP and Push ups Post WOD- 5 Sets 10 Cal Ski 20 Sit ups […]

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Thursday July 26th, 2018

Warm up- 3 Sets 15 Cals 5 Inchworms 10 BB FS 5 BB Push Press + 3 Push Jerks + 1 Split Jerk 20 ALT. V-ups Skill- 15 Mins Clean & Jerk 1 Clean + 2 FS + 1 Jerk WOD- For Time: 21-15-9 Power Cleans 135/95 Jerks Post WOD- 100 Band Push Downs 100 […]

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Wednesday July 25th, 2018

On this day in 1986, a legend was born. Today’s workout will be all about him. Warm up- 2 Min Machine Running Drills 2 Sets 5 Ring Rows 10 Push Ups 15 Jumping Squats WOD- 32 Min AMRAP 400m Run 7/4 MU’s (Bar or Ring) 25 Burpees 86 DU’s *Sub the MU’s with strict pull […]

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