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Category: WOD
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Wednesday August 16th, 2017

Warm up- 1) Running Warm-up 2) 1 Round 45 second Band Front Rack Stretch/Side 50 Foot Inchworm + Push-up 50 Foot Spiderman 50 Foot Lateral Lunge 15 Front Squats with and empty bar WOD- Every 7 minutes for 4 sets Run 800 meters with remaining time in the 7 minutes Max Rep Front Squat (225/155) […]

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Category: WOD
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Tuesday August 15th, 2017

Warm Up- 1.) 400m Run/Row 2.) Shoulder Prep 3.) 10 Air Squats 20 Band Pull aparts 15 Ring Rows 15 Box or Bench Dips 10 Kip Swings on Bar (go from small to big) 10 Lunges Skill- In 15 Mins 2 Rep Max Back Squat WOD- “Cindy” AMRAP 20 minutes 5 Pull-ups 10 Push-ups 15 Air Squats […]

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Category: WOD
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Monday August 14th, 2017

Warm up- 1) 3 minutes of easy rowing, biking, running, or jumping rope 2) Joint Prep Routine 3.) 1 Round – 5 Reps at each Movements *Hang Power Clean,Front Squat,Push Press, Power Clean, Thruster, Push Jerk Skill- 15 Mins Establish 1RM Power Clean WOD- “DT” 5 Rounds 12 Deadlifts 9 Hang Power Cleans 6 Push […]

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Category: WOD
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Friday August 11th, 2017

Warm up- 1) 2 Rounds 100 Single Unders 10 Ring Rows 10 Push-ups 10 Sit-ups 10 Air Squats 10 GHD Hip Extensions 15 second Samson Stretch per Leg Skill- With a clock set for 10 Minutes: 1 Rep Max Thruster WOD- 10-8-6-4-2 reps for time of: Thruster (135/95) Burpee Box Jump Over (24/20″) Post WOD- […]

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