WOD
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Category: WOD
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Monday July 23rd, 2018

Warm up- 3 Sets 15/12 Cals 5/5 Spiderman Lunges 10 Russian Baby Makers + 5 AS 5 Kip Swings + 3 Pull ups :15 Calf Stretch R/L 15 Hollow Rocks or Sit ups Skill- 20 Mins 20 Rep Back Squat *Build to a heavy 1-2 rep squat, then go for your 20 reps.  This is […]

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Category: WOD
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Friday July 19th, 2018

Warm up- 3 Sets 15/12 Cals or 200m Run 15 Behind the neck Snatch grip push press 10 Alt. DB Snatches 20 Sit ups Skill- 10 Mins Power Snatch 3 Position (High Hang/Above the knee/Full PS) *Complete without dropping the bar WOD- For Time: 50 Box Jumps Overs 35 Hang Power Cleans 95/65 20 HSPU […]

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Category: WOD
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Thursday July 19th, 2018

Take a break from the heavy weights for a day and get Sexy!!! Warm up- 100m Run 20 Push Ups 100m Run 20 Ring Rows 100m Run 20 Ball Slams 100m Run WOD- EMOM x 35 Mins (5 Rounds) Min 1- 15/12 Cal Row Min 2- 15 DB Bench Press (AHAP) Min 3- 20 EZ Bar or […]

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Category: WOD
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Wednesday July 18th, 2018

Warm up- 3 Mins on a machine Then: 3 Sets 10 BB Good Mornings 10 Front Rack Lunges 5 Kip Swings + 3 Pull ups 15 Sit ups Skill- Every 2 Mins x 8 Rounds 10/7 Cal AB Sprint 5 Deadlifts (Climbing) *Start at 50-60% and build up to 80-90% WOD- 10 Min AMRAP 10 […]

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