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Category: WOD
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Thursday September 21st, 2017

Warm up- 1.) DROM 2.) 400m Jog WOD- Every 3 Mins x 7 Rounds 15/12 Cal Row/AB/Ski 12 Burpees 12 Front Rack Lunges 95/54 -Rest 4 Mins- 10 Min AMRAP 5 DB Power Cleans 5 Push Ups 100m Sprint *Add 5 Reps after each round. So, Round 2 is 10 Reps Post WOD- 3 Rounds […]

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Category: WOD
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Wednesday September 20th, 2017

Warm up- 1.) DROM 2.) 2 Rounds 10 Good Mornings 10 Alt. Lunges 10 Empty BB Back Sqauts(First 5 reps 2-3 Pause at the bottom) Skill- Every 3 Mins for 12 Mins (4 sets) Back Squat x 5 Reps @ 85% of 5RM from Last week WOD- Teams of 2: 14 Min AMRAP 42 Wall […]

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Category: WOD
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Tuesday September 19th, 2017

  Warm up- 1.) 25 Cal Bike or Row 2.) Joint Prep 3.) 2 Rounds 10 Light DB Push Press 10 Jumping Squats 10 Ab-mat Sit ups Skill- (15 Mins) Strict Press *Build to a heavy Single WOD- (20 Mins) For Time: 80 Air Squats 70 Push Press 75/55 60 DU’s 50 Alt. DB Snatches […]

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Monday September 18th, 2017

Warm up- 1.) 300m Run 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) 2 Rounds 7 Cal Ski 10 KB Swings 10 AS Skill- EMOM for 8 Mins: Power Clean + Jerk x 1 Rep Sets 1-4 @ 70% of 1RM […]

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