WOD
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Category: WOD
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Monday October 30th, 2017

Warm up- 1.) :60 Couch Stretch/Per Leg 2.) 2 Rounds 30 Mountain Climbers 10 Pass Throughs 30 Jumping Jacks 10 AS 1st round, BB 2nd Round Skill- In 20 Mins… 1RM Back Squat WOD- 15 Min Cap 3 Rounds 12 Clean and Jerks 155/105 400m run *RX+ 165/115 Post WOD- Muscle Up Skillz 4 Sets […]

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Category: WOD
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Friday October 27th, 2017

Chest Pump Recovery Day!! Warm up- -DROM- -Joint Prep- Skill- 5 Sets of 10 DB Bench Superset with: 5 Sets of 20 Russian KB Swings WOD- EMOM for 24 Mins: Min 1: 12/9 Cal Row Min 2: 12 Burpees Min 3: 12/9 Cal AB Min 4: 12/9 SkiErg Post WOD- 1.) 3 Sets of :10 […]

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Category: WOD
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Thursday October 26th, 2017

Warm up- 1.) 500m Row 2.) 2 rounds 10 Pass Throughs 10 High Knee + 10 Butt Kickers 5 Kip Swings + 2 Ball ups on Bar 15 Squats (Air Round 1, BB Round 2) *build to back squat weight from the floor in sets of 3 and 3 reps practicing t2b in between WOD-  […]

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Category: WOD
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Wednesday October 25th, 2017

Warm up- 1.) Foam Roll Upper Back, :60 Lat Roll, :60/side 2.) 2 Rounds 50 Jumping Jacks :30 Plank 15 Bar/Band Good Mornings 10 Strict Press Skill- Strict Press -Work Heavy sets of 3 for 10 Minutes *Doesn’t need to be a PR, just heavy volume with challenging weight for 10 minutes WOD- “Wodapalooza Qualifier” […]

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