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Category: WOD
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Wednesday November 8th, 2017

Warm up- 1.) 2 Rounds 50 Jumping Jacks 10 Ring Rows 10 Push-ups :10 Hollow Hold :10 Superman Hold 10 PVC OHS :30 Hands on Box Shoulder Stretch Skill- Every :90 for 12 Mins (8 Sets) Power Snatch + Hang Power Snatch Sets 1-3 @ 75% of 1RM Power Snatch Sets 4-6 @ 80% Sets […]

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Category: WOD
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Tuesday November 7th, 2017

Warm up- 1.) Running Drills 2.) Dynamic Mobility 10 Lying Hamstring Stretch 10 Rollover V-sits 10 Lying Leg Crossovers 10 Lateral Lunges 10 calf stretch/side 3.) 10 Spidermans 10 AS 10 Empty BB Back Squats Skill- Every 2:00 for 8 Mins (4 Sets) Back Squat x 6 Reps Sets 1-2 @ 65% Sets 3-4 @ […]

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Category: WOD
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Monday November 6th, 2017

Warm up- (Move quickly and efficiently through the warm up) 1.) 3 Rounds 15/15 Single Leg Hops 10 Reps of 2 Walking Lunges + 1 AS (1 Rep is left leg Walking lunge + right leg walking lunge) 5/5 Single Leg DB Deadlift 2.) :60 Goblet or Plate squat hold 3.) With an Empty BB 7 […]

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Category: WOD
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Friday November 3rd, 2017

Warm up- 1.) 2 Rounds 75 SU’s :30 Shoulder on Box Stretch 30ft Backwards Bear Crawl + 3 Pike Push ups 10 Kip Swings 10 Long Lunges Then: 10 Pass Throughs 7 OHS 7 Snatch Grip Push Jerk to OH Squat 7 Snatch Balance Skill- Every :90 for 6 Sets: 1 Snatch Balance + 1 […]

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