WOD
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Category: WOD
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Monday September 24th, 2018

Warm up- 3 Rounds 20/15 Cals 5 Inch Worms + Push up 20 Alt. V-ups 10 Glute Bridges Skill- Deadlift 5×3 @ 80% from a dead stop *Last Set AMRAP Touch n Go WOD- In teams of 2: AMRAP 20 Min 10/8 Cal Row Sprint 10 Push Ups 10 “A” KB Swings 53/35 *You go, I […]

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Category: WOD
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Friday September 21st, 2018

Warm up- -DROM- 3 Rounds 20/15 Cals 15 Band Pull aparts 10 Light Front Squats *:02 hold at bottom Skill- Clean & Jerk 3-3-3-3-3-3 *Start at 60%, complete 3 C+J as singles, work your way up to around 80%, last few sets should be challenging. Then: Front Squat 5×2 @ final C+J weight WOD- 21-15-9 Power […]

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Thursday September 20th, 2018

Warm up- Quick DROM Then: 3 Sets 20 Sit ups 15 Barbell or Banded Good mornings 15 BB OHS 100m Run Skill- Snatch 3-3-3-3-3-3-3 *Start at 60% of your 1RM Snatch from last week, complete 3 Singles, continue to add 10#/5# until you hit your heavy set of 3 for the day! WOD- 12 Min AMRAP […]

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Category: WOD
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Wednesday September 19th, 2018

Warm up- 3 Sets 15/12 Cals 50ft Walking lunge 10 Glute Bridges 10 Air Squats 10 Good Mornings 20 Sit ups Skill- Back Squat Warm up Sets Then: 2 x 10 @ 60% 2 x 5  @ 70% 2 x 2 @ 80% *If you feel good go higher then the percentages listed, those are […]

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