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Category: WOD
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Monday July 17th, 2017

Warm up- 1) Stretch KB Kneeling Calf Stretch, 60 seconds per side Band Lat Stretch, 60 seconds per side 2) 2 Rounds 100 Single Unders 5 Inchworms 5 Pike Push-ups 10 Lateral Lunges 10 Kip Swings Then: Spend 10 Mins building up to your squat clean weight and prepping for workout WOD- For time: 20 […]

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Friday July 14th, 2017

Warm up- 1) 2 Rounds Row 1 minute easy 5 Inchworms with Push-up 10 Jumping Lunges 10 Light KB Swings 2.) Set up and Prep For WOD WOD- In teams of 4: AMRAP 30 Mins Person 1: Row 500/400 meters or Bike 1250/1000 meters Person 2: Max Distance DB Bear Crawl (35/20 lb DBs. Every […]

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Thursday July 13th, 2017

Warmup- 1.) 3 Minute Row/Run/Jog 2.) Static Stretch 1 minute Band Front Rack Stretch/side 1 minute Samson Stretch/side 3.) Accumulate 25 Ring Push Ups Skill- Behind The Neck Jerks x 1 Rep Every 90 Seconds for 12 Mins (8 sets) Sets 1-2 @ 70% of 1-RM Split Jerk Sets 3-4 @ 75% of 1-RM Split […]

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Category: WOD
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Wednesday July 12th, 2017

Warm up- 1.) Joint Prep 2.) 30 Banded Good Mornings 30 AS 50ft Hips High Crab Walk *Take 10 Minutes to warm up to your DL working weight and prep for WOD WOD- “Scotty” AMRAP 11 minutes: 5 Deadlift (315/205) 18 Wall Ball Shots (20lbs/14lbs, 10/9ft) 17 Burpees, over bar Post WOD- 25/25 Double KB […]

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