WOD
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Category: WOD
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Tuesday April 24th, 2018

Warm up- 3 Rounds 15/12 Cals 10 Med Ball Cleans 10/10 Single arm DB Push Press 15 Hollow Rocks Skill- Strict Press 3-3-2-2-1-1 *Build to a 1RM WOD- “Elizabeth” 21-15-9 Squat Cleans 135/95 Ring Dips *Can set up boxes underneath RMU rings for more sets of rings. *Scale with band, box or bench dips Post […]

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Category: WOD
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Monday April 23, 2018

Warm up 250m Row or 200m Run 8/8 spider man lunges 10/10 lateral lunges 10 Air Squats 250m Row or 200m Run 10 barbell good mornings 10 barbell backsquats 20 sit ups   Skill- In 15 min establish a 1RM Backsquat   WOD- Helen: 3rounds for time 400m run 21 kbs (53/35) 12 pull-ups   […]

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Category: WOD
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Friday April 20th, 2018

Warm up- 1 Round Row 500m 10/10 Toy soilders 10 Boot strapper 10 Straight leg toes to ring 10 Toes to bar 10/10 DB single arm Push Press Row 500m Skill- 10 Mins to establish.. Max Height Box Jump WOD- 15 Min Cap 7 Rounds 5 Push Jerk 155/105 10 T2B 15 Box Jumps Post WOD- […]

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Category: WOD
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Thursday April 19th, 2018

Warm up- 400m Run/Row 10/10 Single arm overhead squat or Goblet Squat 10/10 Single arm front rack kettlebell lunge 10/10 Kettlebell row 400m Run/Row Then: 2 Rounds 10 Ring Rows 5 Kip Swings 10 Jumping Squats 5 Pull ups 1o Empty BB Back Squats 5 C2B Pull ups *prep for WOD WOD- 21-15-9 C2B Pull ups […]

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