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Thursday August 3rd, 2017

Warm up- 1) 10 Minutes Run 400 meters, with remaining time: 15 Band Pull Aparts 15 Sit-ups 15 Partial Romanian Deadlifts (bar starts at hips, lower bar to just below the knees and return back to standing) 15 Walking Lunges Skill- Perform a set every 2:00 minutes Hang Power Cleans 3-2-1-3-2-1 *Wave loading format. Every […]

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Wednesday August 2nd, 2017

Warm up- 1.) Joint Prep 2.) Complete 2-3 Rounds of: 50 meter run 1-3 Squat Snatch (building in load each set) 1-3 Squat Cleans (building in load each set) 1-3 Pull-ups, Jumping Pull-ups, or Kip Swings WOD- “Rich” For time: 13 squat snatches (155/105lbs) Then, 10 rounds of: 10 pull-ups 100-meter sprint Then, 13 squat cleans […]

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Tuesday August 1st, 2017

Warm up- 1.) Shoulder Prep 2.) 20 Band Pull aparts 15 Ring Rows 15 Box or Bench Dips 10 Kip Swings on Bar (go from small to big) Skill- Handstand Skills and Drills 1) EMOM 5 minutes 1 Wall Walk + 10 second Handstand Hold *Focus on proper positioning, not speed of execution **Scale to Pike […]

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Category: WOD
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Monday July 31st, 2017

Warm up- 1.) Tabata DU’s and AS 2.)  2 Rounds 15 sec/side Sprinter Hamstring Stretch 15 sec/side Samson Stretch 15 Band Goodmornings 15 Plank Knees to Elbows 10 Strict BB Press Skill- E2MOM for 12 Mins (6 sets) Clean + Jerk x 1 Rep Sets 1-2 @ 80% of 1RM C+J Sets 3-4 @ 85% Set […]

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