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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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Category: WOD
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Wednesday April 18th, 2018

Warm up- 2 rounds 200 meter run 15 Russian swings 15 Abmat sit-ups 10 Good Mornings :30 HS Hold Skill- Deficit Deadlift from 2″ 5-3-2-5-3-2 *Do not Max, leave 2-3 reps in the tank. 2nd wave heavier then first WOD- Teams of 2: 80 Cal Row Then: 50-35-20 Deadlift 185/125 HSPU Then: 80 Cal Row […]

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Category: WOD
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Tuesday April 17th, 2018

Warm up- 30 Cals 8/8 Spiderman Lunges 10/10 Lateral Lunges Inchworm + Push-ups (5, 4, 3, 2, 1 push-ups) 10/10 Arm Circles (forward/backward) 10/10 Arm Pretzels 10/10 Shoulder Rolls (forward/backward) 10/10 Wrist Circles Then… 1) 5 Dip and Drive 2) 5 Dip Drive Elbows High 3) 5 Muscle Snatch 4) 5 Overhead Squat 5) 5 […]

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