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Category: WOD
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Monday August 13th, 2018

Warm up- 3 Mins on a machine 10 Front and back/Lateral leg swings 10 Lying leg crossovers (lay on your back) 10 Scorpions(Lay on your stomach) 10 Glute Bridges/Single leg glute bridges 10 Rollover to V-sits 10 Bird Dogs 10 AS 20 Hollow Rocks Skill- 20 Rep Back Squat Final Wk 4 *Lets Go WOD- […]

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Friday August 10th, 2018

Warm up- Shoulder Prep 3 Sets 15/12 Cals (Switch back and forth from row and bike) 10 BB Hang Squat Cleans 10 BB OHS 20 Sit ups WOD- 5 Minutes Max Cal Row Immediately into: 10 Minutes Max Snatch Immediately into: 5 Minutes Max Cal AB Immediately into: Max Clean *Score it total Cals + […]

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Category: WOD
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Thursday August 9th, 2018

Warm up- DROM Running Drills WOD- (1st) For time: 3 Rounds 400m run 30 Burpees Skill- (2nd) 3 Sets of: 21-15-9 DB Bench Press (AHAP) Ring Rows *Try and elevate the feet for the ring rows *21-15-9 x 3 Post WOD- 3 Sets EZ Bar Curls Skull Crushers     Tweet

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Wednesday August 8th, 2018

Warm up- 3 Sets 15/12 Cals 15 “A” KB Swings 10 Strict Pull ups 5 Inch Worms Skill- 20 Mins Deadlift Heavy 10 Heavy 8 Heavy 6 Heavy 4 Heavy 2 *Record final 2 WOD- For Time: Teams of 2 100 Cal Row *Partner Hold Front Rack 185/125 60 Power Cleans 185/125 *If you can […]

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