WOD
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Category: WOD
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Thursday August 24th, 2017

Warm up- 1.) 3 Rounds 75 SU’s 10 Ring rows 3 Wall Walk 10 V-ups 10 Single Leg DB Deadlifts(5/side) 10 OHS PVC :30 Samson Stretch Per Side Skill- 15 Mins Deadlift 3-3-2-2-1 *Build to a heavy single, doesn’t have to be a 1RM WOD- 15 Min Cap 5 Rounds 20 Wall Balls 10 Deadlifts […]

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Category: WOD
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Wednesday August 23rd, 2017

Warm up- 500m Row/20 Cal Bike 2 Rounds 12 Band Pull Aparts 12 Band Good Mornings 12 Band Pass Throughs Skill- EMOM for 10 Minutes Power Clean + Push Jerk x 1 Rep Sets 1-4 @ 75% of 1RM Power Clean From last week Sets 5-8 @ 80% Sets 9-10 @ 85% Followed By… EMOM […]

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Category: WOD
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Tuesday August 22nd, 2017

Warm up- 1.) In 10 Minutes 400m Easy Run with remaining time: 10 Spidermans 10 Windmills(5/5) light DB 10 KB swings 2.) 2 Rounds with an Empty BB 7 AS 7 Push Press 7 Front Squats 7 Thrusters WOD- For Time: 30 Thrusters (95/65) 30 Pull-ups Run 400m *Who can get sub 3 mins???? -Rest […]

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Category: WOD
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Monday August 21st, 2017

Warm up- (5 Mins) 1) 2 Rounds 30 Jumping Jacks 10 Dynamic Calf Stretch 10 Spidermans 5 Inchworms 10 Air Squats Skill- (12 Mins) Every 3 Mins for 12 Mins (4 sets) Back Squat x 7 Reps Set 1-2 @ 65% Set 3-4 @ 70% WOD-  With a Clock set for 20 Mins… For Time: […]

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