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Category: WOD
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Friday February 16th, 2018

Warm up- 2 Rounds 20 Cals of your Choice 10 Cossack Squats 10 Single Arm DB Press 10 BB Good Mornings 10 Toes 2 Ring Skill- EMOM for 10 Mins (10 Sets) Clean and Jerk Set 1 = 2 Reps @ 70% Set 2 = 2 Reps @ 75% Set 3 = 1 Rep @ […]

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Category: WOD
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Thursday February 15th, 2018

Warm up- 3 Rounds 10 Cals of your Choice 1 Round of “Cindy” Skill- In 14 Mins… Establish a 10-RM Bench Press WOD- 35 Min Cap In teams of 2: 150 Cal Row 300 DU’s 150 Cal Row 300 DU’s 150 Cal Row 300 DU’s Post WOD- 3 Rounds 10 T2B 20 L-Hang flutter kicks […]

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Category: WOD
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Wednesday February 14th, 2018

Warm up- 1) 2 Mins of row, bike, ski, jump rope 2) 2 Rounds Spiderman Walk x 25 feet Lateral Lunge Walk x 25 feet Inchworm Walk x 25 feet Samson Stretch x 30 seconds/side 3) Band Front rack stretch 60 seconds per side Skill- EMOM x 7 Mins 3 Clean and Jerks 155/105 30 […]

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Tuesday February 13th, 2018

Warm up- 1) 2 minutes: Row, bike, jog, or jump rope 2) Dynamic mobility 3) 2 Rounds 15 Band pull aparts 10 Air Squats 5 Kip Swings *Do a few sets of thrusters followed by pull-ups building in weight WOD- 12 Min Cap Chest to Bar “Fran” 21-15-9 Thrusters 95/65 C2B Pull ups *Scale to […]

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