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Category: WOD
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Thursday June 15th, 2017

Warm up- 1.) Couch Stretch :60 Foam Roll IT Band :60 2.) 2 Rounds 1 Minute Easy Row 10 Lateral Lunges 5 Inch Worms with Push up 10 Rollover V-sits WOD- 5 Rounds 1 Min Row Calories 1 Min Rest 1 Min Burpees 1 Min Rest *Score it total Calories + Reps *Each Min is […]

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Category: WOD
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Wednesday June 14th, 2017

Warm up- 1.) :60 Banded Front Rack Stretch :60 Deep Squat Hold 2.) 2 Rounds 75 SU’s 3 Way Raise (7 Reps each Postion) :30 Deadbug (Everyones Fav) 10 Empty BB FS Skill- E2MOM for 14 Mins (7 sets) Clean + Front Squat Sets 1-2 @ 70%  of 1RM Clean Sets 3-4 @ 75% Sets […]

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Category: WOD
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Tuesday June 13th, 2017

Warm up- 1.) Shoulder Prep 2.) 20 Band Pull Aparts 10 Kip Swings 15 Ring Rows 15 Box or Bench Dips 10 Empty BB Strict Presses Skill- Strict Press 10-10-10-10-10 *After each set Perform 8 DB rows with a 3 sec Lowering *If you hit a max by your 3rd set, feel free to drop […]

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Category: WOD
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Monday June 12th, 2017

Warm up- Tabata SU’s or DU’s Then: 2 Rounds 3/3 Turkish Get ups 6 Medball Goblet Squats 10 Light Single Arm OH Walking Lunge :30 Hands on Box Shoulder Stretch Skill- Prep For WOD 3 Rounds 4 OH Lunge Steps (Increase load each round) 10 DU’s 4 Wall Balls 1 Rope Climb WOD- (20 Min […]

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