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Category: WOD
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Wednesday February 21st, 2018

Warm up- 1) Ankle Mobility, 60 seconds per leg 2) Banded Front Rack Stretch, 60 seconds per arm 3) 2 Rounds 5 reps of 1 Broad Jump + 2 Air Squats 5/5 Windmills 10 Roll Over V-sits 10/10 Side Plank with rotation Skill- Every 2:30 for 10 Minutes (4 Sets) Bench Press x 10 Reps […]

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Category: WOD
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Tuesday February 20th, 2018

Warm up- 1) Hands on box shoulder stretch, 60 seconds 2) 2 rounds Row 250/200 meters 25 foot lateral lunge walk 25 foot toy soldiers 25 foot spiderman walk 25 foot inchworm 10 Air Squats Skill- E4MOM for 12 Minutes 5 DB Deadlifts 75/50 5 DB Hang Power Cleans 5 DB Push Jerks 30/25 Cal […]

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Category: WOD
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Monday February 19th, 2018

Warm up- 3 Rounds 12/10 Cals of your Choice 15 Behind the Neck Press with Bar 10/10 Single Arm Upright Rows 10 Goblet Squats 10 Hollow Rocks Skill- In 15 Mins.. Establish 1RM Snatch Immediatly into: In 15 Mins.. Establish 1RM Clean & Jerk WOD- AMRAP 7 Mins: 15 Dumbell Snatches 50/35 30 DU’s Post […]

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Category: WOD
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Friday February 16th, 2018

Warm up- 2 Rounds 20 Cals of your Choice 10 Cossack Squats 10 Single Arm DB Press 10 BB Good Mornings 10 Toes 2 Ring Skill- EMOM for 10 Mins (10 Sets) Clean and Jerk Set 1 = 2 Reps @ 70% Set 2 = 2 Reps @ 75% Set 3 = 1 Rep @ […]

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