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Category: WOD
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Wednesday December 27th, 2017

Warm up- 2 Min ROW/Bike/Ski/ Easy Dynamic Mobility 10 Lying Leg Hamstring Stretch 10 Rollover V-sits 10 Lying Leg Crossovers 10 Scorpions 10 Calf Stretch WOD- EMOM 5 Minutes: Choose Row/Ski/Bike :30 @ 70-80% :30 @ 20-30% EMOM 5 Minutes: :20 @ 80-90% :40 @ 20-30% EMOM 5 Minutes: :10 @ 100% :50 @ 20-30% […]

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Category: WOD
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Tuesday December 26th, 2017

Warm up- 1.) 2 Min Row/bike/jog/ski/jump rope 2.) Joint Prep + 10 PVC Pass Throughs + 10 PVC OHS 3.) Spend a few minutes snatching an Empty BB Skill- Every :90 for 15 Mins (10 Sets) Snatch x 1 Rep Sets 1-2 @ 70% Sets 3-4 @ 75% Sets 5-6 @ 80% Sets 7-8 @ […]

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Category: WOD
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Friday December 22nd, 2017

Warm up- 1) Running Warm-up 2) Dynamic Mobility 10/side Lying Dynamic Hamstring Stretch 10 Rollover V-Sits 10 Lying Leg Crossovers 10 Lateral Lunges 10 Dynamic Calf Stretch/Side 3.) 20 Goblet Squats with a :2 pause at the bottom :30 Per Side Banded Front Rack Stretch Skill- Every 2 Mins For 12 Min: (6 Sets) Front […]

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Category: WOD
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Thursday December 21st, 2017

Warm up- 1.) Tabata SU’s or DU’s or Both 2.) 2 Rounds 15 Band Good Mornings 15 Band Pull Aparts 15 Tuck V-ups or Sit-ups 3.) Spend a few Minutes with an Empty BB WOD- In teams of 2: AMRAP 20 minutes 50 Double Unders per person (relay style) 50 Power Cleans, accumuluated (135/95) 50 Double […]

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