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Category: WOD
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Tuesday June 6th, 2017

Warm up- 2 Rounds 1 Minute Easy Row (Focus on Mechanics) :45 Upper Back Roll 10/Side Dynamic Hamstring Stretch 5 Rollover V sits 10 Long Lunges WOD- In Teams of 2: 8,000m Row *Switch Every 1,000m Skill- 4 RNFT 6/6 DB Hang Muscle Snatch 12/12 DB Alt. Row 18 Banded Tricep Push Downs *Choose DB […]

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Category: WOD
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Monday June 5th, 2017

Warm up- 1.) 400m Run 2.) Joint Prep 3.) Banded Front Rack Stretch :90 Per Arm Skill- Every 2 Mins x 7 sets 1x Hang Squat Clean + 1x FS *Build to a heavy Set *Each Set should be challenging WOD- 7 Rounds 4 Ring MU’s 8 DB Push Press 55/35 *Sub Bar MU’s or […]

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Category: WOD
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Friday June 2nd, 2017

Warm up- 1.) 3 Min Row, AB, Run 2.) Joint Prep 3.) Take 10 Minutes Warming up to your working weight in Snatch and Push Press WOD- 9-6-3 Power Snatch 155/105 Push Press 155/105 Rest 5 Minutes 18-12-6 Power Snatch 95/65 Push Press 95/65 *Score is total time including rest *Heavy Conditioning Skill- 3 Rounds […]

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Thursday June 1st, 2017

Warm up- Tabata Du’s or SU’s 2 Rounds 10 Lateral Lunges :45 Banded Front Rack Stretch, Right 10 Rollover V-sits :45 Banded Front Rack Stretch, Left 10 Empty BB Front Squats, 1 sec pause at the bottom Skill- Clean + FS E2MOMfor 14 Mins (7 sets) Set 1-2 @ 65% of 1RM Set 3-4 @ 70% […]

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