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Thursday January 11th, 2017

Warm up- 1.) 2 Rounds 15 Cals of your choice 15 KB Swings 15 Goblet Squats 15 Sit ups 2.) Snatch BB Warm up Skill- EMOM x 8 Mins Snatch x 1 Rep @ 80% of Monday’s 1RM WOD- 18 Min Cap 400m Row 40 Box Jumps (20/20) 400m Row 30 Box Jumps (24/20) 400m Row […]

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Wednesday January 10th, 2017

Warm up- 2 Min Row/bike/Ski Dynamic Mobility 10/side Lying Dynamic Hamstring Stretch 10 Rollover V-Sits 10 Lying Leg Crossovers 10 Lateral Lunges 10 Dynamic Calf Stretch/Side 10 AS 10 Empty BB Back Squats Skill- In 20 Mins.. 1RM Back Squat WOD- 12 Min EMOM Odd- 15 Wall Balls Even- 15 Burpees RX+ 20 Wall Balls […]

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Category: WOD
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Tuesday January 9th, 2017

Warm up- 1.) Tabata SU’s or DU’s 2) 2 Rounds 30 seconds shoulder on box stretch 5 Push-up to down dog (move at a slow pace) 10 Barbell Strict Press (pause in the overhead position for 1-2 seconds) 3.) Clean and Jerk 5 Deadlifts 5 Hang Muscle Clean + Push Press 5 Hang Power Clean + […]

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Category: WOD
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Monday January 8th, 2017

Warm up- Move Quickly 3 Rounds 10  Cal Row/Bike/Ski 10 PVC OHS 10 Sit ups *Spend a couple mins with an empty BB Skill- 20 Mins to Establish… 1RM Snatch WOD- Every 2 minutes for 8 sets: 10 Thrusters (95lbs/65lbs) 10 Bar Facing Burpees *Score is your slowest round Post WOD- Spend some time working […]

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