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Category: WOD
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Wednesday November 22nd, 2017

Warm up- 1.) Joint Prep 2.) 2 Min Row/Jog/Bike or ski 3.) Prep for workout WOD- For Time: 5 Rounds 6 Thrusters 115/75 9 Jumping Squats 12 Air Squats 100m Sprint Rest 2 Minute between rounds *Sprint efforts each round/Score is total time *Sub 50 DU’s depending on weather Post WOD- 3 Rounds 20 V-Ups […]

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Category: WOD
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Tuesday November 21st, 2018

Warm up- Move efficiently through warm up 1.) :60 IT Band Roll :60 Lat Roll 10 Roll over v-sits 10 Lying leg crossovers 10 Dynamic hamstring/side 10 Sprinter Hammy to Samson Stretch, 5 per side 10 Scorpions 10 Kneeling shoulder taps 10 Boot strappers 2.) 1 Min Row, bike, ski or jump rope 10 AS […]

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Category: WOD
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Monday November 20th, 2017

Warm up- 2 Min easy Row, bike, ski or jump rope 2 Rounds 10 KB single Leg Deadlifts 10 KB Swings 10 Goblet Squats with a :10 hold on last rep   Skill- Every 2 Mins for 16 Mins (8 Sets) Clean + Clean & Jerk x 1 Rep Sets 1-2 @ 75% of 1RM […]

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Category: WOD
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Friday November 17th, 2017

Warm up- 2 Rounds – :30 at each Jumping Jacks Air Squats Push-up to Down Dog Band Good Morning 2 Rounds – :15 at each Tri-Pod with back to wall HS Hold with back to wall MB Front Squat MB Push Press Skill- Every 2:30 for 10 Mins (4 sets) Back Squat x 6 Reps […]

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