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Category: WOD
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Friday October 27th, 2017

Chest Pump Recovery Day!! Warm up- -DROM- -Joint Prep- Skill- 5 Sets of 10 DB Bench Superset with: 5 Sets of 20 Russian KB Swings WOD- EMOM for 24 Mins: Min 1: 12/9 Cal Row Min 2: 12 Burpees Min 3: 12/9 Cal AB Min 4: 12/9 SkiErg Post WOD- 1.) 3 Sets of :10 […]

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Thursday October 26th, 2017

Warm up- 1.) 500m Row 2.) 2 rounds 10 Pass Throughs 10 High Knee + 10 Butt Kickers 5 Kip Swings + 2 Ball ups on Bar 15 Squats (Air Round 1, BB Round 2) *build to back squat weight from the floor in sets of 3 and 3 reps practicing t2b in between WOD-  […]

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Category: WOD
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Wednesday October 25th, 2017

Warm up- 1.) Foam Roll Upper Back, :60 Lat Roll, :60/side 2.) 2 Rounds 50 Jumping Jacks :30 Plank 15 Bar/Band Good Mornings 10 Strict Press Skill- Strict Press -Work Heavy sets of 3 for 10 Minutes *Doesn’t need to be a PR, just heavy volume with challenging weight for 10 minutes WOD- “Wodapalooza Qualifier” […]

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Category: WOD
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Tuesday October 24th, 2017

Warm up- 2 Rounds 100 SU’s 20 Band Pull Aparts 10 PVC OHS 10 Leg Swings 10 Later Leg Swings 10 Cossack Squats Skill- Every :90 for 5 Sets 3 Position Snatch @ 60% of 1RM Snatch -High Hang, Top of Knee, From the floor. *Focus on form and position WOD- EMOM 28 Mins: Minute […]

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