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Category: WOD
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Wednesday August 9th, 2017

Warm up- 1.) 2 Rounds 100 meter Run 30 second Sprinter Hamstring to Samson stretch per leg 10 Good mornings 3 Kip Swings + 2 Knee Raise + 1 Toes to Bar or Knees to Elbow 2.) 2-3 Rounds 1 00 meter run 5 Sumo Deadlift High Pulls (increase load each round) 3 Toes to Bar […]

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Category: WOD
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Tuesday August 8th, 2017

Warm up- 1) Bike, Row, Jog or Jump Rope easy x 3 minutes 2) Stretch Deep Squat, 2 minutes Band Front Rack Stretch, 60 seconds per side 3.) Air Squat x 10 reps Front Squat x 10 reps Back Squat x 10 reps *all with an empty barbell Skill- Front Squat 2-2-2-2 *All sets should […]

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Category: WOD
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Monday August 7th, 2017

Warm up- 1) 2 Rounds 20 seconds of Jumping Jacks 10 seconds rest 20 seconds of Mountain Climbers, feet to outside of hands 10 seconds rest 20 seconds of Lunges 10 seconds rest 2.) 300m Run Skill- Split Jerk Every :90 for 6 sets 1x Split Jerk Set 1: 65% Set 2: 70% Set 3: […]

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Category: WOD
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Friday August 4th, 2017

Warm up- 2:00 Min Row Joint Prep Running Drills WOD- In Teams of 2: 30:00 AMRAP Partner A: 400m Run Partner B: 5 Burpees 10 Box Jumps 24/20 25 DU’s *Score is total Rounds of 5,10,25 *When Partner A returns from the run, he will take over where partner B leaves off. Partner B continues […]

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