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Category: WOD
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Monday October 23rd, 2017

Warm up- 400m Row/Run :60 Hand on Box Shoulder Stretch :60 Per/Side Couch Stretch :60 Deep Squat Then… 10 Goblet Squats 10 KB Swings 10 KB Good Mornings 10 KB Lunges Skill- Every :90 for 6 Mins (4 sets) Front Squat x 3 reps @ 70% of 1RM Followed by… Every :90 for 9 Mins […]

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Category: WOD
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Friday October 20th, 2017

Warm up- 800m Run -At 200m complete 15 AS -At 400m complete 10 Lunges -At 600m 5 Broad Jumps -Back at K3 10 Spiderman Lunges Skill- Every 2 Mins for 10 Minutes (5 sets) Back Squat x 5 Reps Sets 1-3 @ 60% of 1RM Sets 4-5 @ 65% WOD- In teams of 2: 4 […]

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Category: WOD
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Thursday October 20th, 2017

Warm up- 2 Rounds 100m Run 6/6 Single Arm Press(Round 1) and push press (Round 2) 6 Ring Rows 10 Walking Lunges (Round 1 no weight, Round 2 single DB OH) 2/2 Turkish Get ups Skill- Split Jerk 1RM WOD- EMOM x 7 (Same Minute) 10 Wall Balls 5 Jerks 115/75 Rest 1 Min EMOM […]

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Category: WOD
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Wednesday October 18th, 2017

Warm up- 2 Rounds 20 Cal Row/AB/Ski 10 PVC Pass Throughs 10 PVC OHS 10 AS Skill- EMOM x 6 Minutes 2 Snatch Balance + 1 OHS @ 65% of 1RM Snatch WOD- For Time: 30 Push-Ups 15/15 KB Snatches 53/35 30 Box Jump Overs 24 Push-Ups 12/12 KB Snatches 24 Box Jumps Overs 18 […]

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