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Friday July 21st, 2017

Warm up- 1.) Shoulder Prep Warm up 2.) 20 Band Pull aparts 15 Ring Rows 15 Box or Bench Dips 10 Kip Swings on Bar Skill- Push Press In 10 Minutes Build to a heavy 5 rep Max Push Press WOD- 10 Rounds for reps: 30sec of Burpees 30sec of rest 30sec of DB Push press […]

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Thursday July 20th, 2017

Warm up- 1) 3 minute easy Jog 2) Dynamic Mobility Skill- Power Clean In 10 Minutes work up to a heavy double Power Clean WOD- (20 Min Cap) 5 Rounds 30 Sit-ups 10 Power Cleans (155/105) 300 meter Run Post WOD- 150 Single Unders Pigeon stretch, 60 seconds each side Samson stretch, 60 second each […]

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Wednesday July 19th, 2017

Warm up- 1) 2 Rounds Row 250 meters 10 Lateral Lunges 10 Spidermans 10 Rollover V-sits 10 Air Squats Then: 2 Sets 5 Cal Row 5 WB *Sprint Effort WOD- 1.) RX EMOM for 21min: Minute 1: 20/15cal Row Minute 2: 20 Wall ball shots (20lbs/14lbs, 10ft/9ft) Minute 3: rest 2.) Intermediate EMOM 21min: Minute 1: […]

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Tuesday July 18th, 2017

Warm up- 1) 2 Rounds 20 Jumping Jacks 20 Clap Jacks 2) Joint Prep Routine Skill- Hang Power Snatch 2-2-2-2-2-2-2 *All sets should be 80% or above for the intended 2RM for the Day WOD- 21-15-9 Cal AB T2B Post WOD- Handstand Skill Work 1) 3 Rounds NOT for time 30 second Handstand Hold 10 […]

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