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Category: WOD
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Wednesday September 13th, 2017

Warm up- 1) 3 Minutes Row, Bike, Jog, or Jump Rope 2.) Joint Prep 3.)10 Air Squats 5 Kip Swings or Ring Swings 7 MB Goblet Squats 5 Kip Swings 7 Wall Balls (Practice accuracy, timing, and getting 2 breaths each reps….breathe out at the bottom of each rep and breathe out as you throw […]

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Category: WOD
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Tuesday September 12th, 2017

Happy 25th Birthday to Tiffany Castongia!!! Make sure to give her a huge bear hug when you see her tomorrow!(But not to long, Brad will get mad) Warm up- 1) 2 Rounds 1 minute Row or Bike 18 Band Pull Aparts 15 Push-ups 12 Single Leg Deadlifts (6/leg) 9 Back Squats with Empty Bar 15 […]

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Category: WOD
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Monday September 11th, 2017

Warm up- (10 Mins) Run 200 meters 12 Slow Deadlifts with 75/55 12 Swings (light KB) 12 Air Squats Run 200 meters 12 Push-ups 12 Kip Swings 12 PVC Overhead Squats Set up for workout and build to prescribe weights.  Share equipment and start at different stations to save space. WOD-  “Lumberjack 20” 275/185-lb. dead […]

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Category: WOD
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Friday September 8th, 2017

Warm up- Tabata SU’s Then: 10 Rollover V-sits 10 Lying Leg Crossovers 10 Dynamic Hamstring Stretch(lay on back) 10 Sprinter Hammy to Samson Stretch(5 per Side) 10 Scorpions 10 Russian Baby Makers WOD- (15 Min Cap) 4 Rounds 25 Ab-mat Sit ups 50ft Double KB/DB Front Rack Walking Lunges(53/35) 75 DU’s Skill- 5 Rounds with […]

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