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Category: WOD
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Wednesday January 3rd, 2018

Warm up- 3 Minute Row/bike/ski 2 Rounds 10 KB Swings 10 KB Goblet Jump Squats 10 KB Cossack Squats 5 Clapping Push Ups *Spend Some time with an empty BB Coach Led Skill- In 20 Minutes… Find 1RM Clean + Jerk WOD- 5 Rounds 15/12 Cals of your choice 20 Burpees Post WOD- 21-15-9 GHD […]

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Category: WOD
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Tuesday January 2nd, 2018

Warm up- 3 Rounds 10 Cal Bike/Row/Ski 10 Lateral Lunges 10 PVC OHS 15 Sit ups *Spend a few minutes with an empty BB, Coach Led Skill- EMOM x 10 Minutes (10 Sets) Snatch x 1 Rep Sets 1-2 @ 70% Sets 3-4 @ 75% Sets 5-6 @ 80% Sets 7-8 @ 85% Sets 9-10 […]

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Category: WOD
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Friday December 29th, 2017

Warm up- 2 Rounds: 10 Cal Bike/ski/row 15 seconds/side Samson Stretch 10 Overhead Squats (PVC) 10 Sit-Ups 10 Band Good Mornings 10 Pull Ups (sub a band if needed) 10 Dips or Push-ups Skill- Every 2 Mins for 16 Mins (8 sets) Back Squat x 2 Reps Set 1 @ 75% Set 2 @ 80% […]

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Category: WOD
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Thursday December 28th, 2017

Warm up- 2 Min Row/Bike/Jog/Ski Joint Prep Spend a few Minutes with an empty BB Skill- EMOM for 8 Minutes (8 Sets) Clean and Jerk x 1 Rep Sets 1-2 @ 75% Sets 3-4 @ 80% Sets 5-6 @ 85% Sets 7-8 @ 90% WOD- Open workout 17.4 in team of 2: with Assault Bike […]

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