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Category: WOD
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Friday January 26th, 2018

Warm up- 3 Rounds 10 Cals of your Choice 10 Goblet Squats 10 “A” KB Swings 10 Hollow Rocks Skill- Every :90 for 9 Minutes (6 Sets) Clean and Jerk x 2 Reps Sets 1-2 @ 75% Sets 3-4 @ 80% Sets 5-6 @ 85% WOD- Every 3 minutes for 5 rounds: 9 Chest to […]

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Thursday January 25th, 2017

Warm up- 2 Rounds 20 Jumping Jacks 20 Clap Jacks 10 Band Pull aparts 10 Push Ups :30 Plank Skill- In 25 Minutes… 4-5 Rounds 5 Heavy Bench Press 5 Strict or Weighted Pull ups 10 DB Bent Over Rows Ea. Arm WOD- EMOM x 10 15 American KB Swings 53/35 Max H.R. Push-ups *Score […]

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Category: WOD
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Wednesday January 24th, 2018

Warm up- 400m Run or Row 10 Ring Rows 10 Hip Extensions on GHD or Band Good Mornings 10 V-ups 10 Walking Lunges 25 Foot High Hips Crabwalk 10 DB Strict Press Skill- In 15 Minutes: 5-RM Push Press *Compare to December 20th WOD- 22 Min AMRAP 80/55 Cal AB 70 T2B 60/40 Cal Row […]

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Category: WOD
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Tuesday January 23rd, 2018

Warm up- Tabata SU’s or DU’s 2 Rounds 30 seconds/side Lower leg barbell smash 30 seconds Push-up to down dog 30 seconds/side spiderman stretch 30 seconds easy air squats Skill- Every 2:30 for 10 Minutes (4 Sets) Sets 1-2 – 8 Reps @ 70% Sets 3-4 – 5 Reps @ 80% WOD- “Open 17.5” 10 […]

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