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Monday February 12th, 2018

Warm up- Move Quickly and efficiently 2 Rounds 12/10 Cals of your choice 5/5 – 1 Arm Dumbbell Hang Power Snatch to thruster 5/5 – 1 arm Dumbbell Snatch 5 Push Ups 10 PVC OHS *Use a light load on the first round and heavier weight on the second round. WOD- 7 Min CAP “18.Zero” […]

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Friday February 9th, 2018

Warm up- 2.) 2 Rounds 10 Cals of your choice 10 Kettlebell good mornings *hands on handle, KB is between shoulder blades 5/5 Kettlebell one arm swing to eye level 10 Single kettlebell press overhead 10 Goblet squats 2) 2 rounds 20 Kettlebell swings 10 OHS PVC or Empty BB Skill- Every :75 for 10 […]

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Thursday February 8th, 2017

Active Rest Day Warm up- DROM – Coach Led WOD- Every 2 Mins for 30 Mins ( 5 Sets) 1 – Cals Row 24/20 2- Cals AB 24/20 3- Cals Ski 24/20 or 150 DU’s Post WOD- 3 Rounds 1 Min Plank :30 R/side Plank :30 L/side Plank 1 Min Plank Immediatly Followed By 100 […]

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Category: WOD
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Wednesday February 7th, 2018

Warm up- 1) 2 Rounds 1 minute of single unders 30 seconds Seated Partner Shoulder Stretch 10 seconds barbell Strict Press 1 Min Plank Skill- 3 Sets of the following complex: 10 Dumbbell Deadlifts 50/35 10 Dumbbell Hang Power Cleans 10 Dumbbell Push Jerks *Complete this without setting the DB Down, After 1st round you […]

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