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Category: WOD
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Tuesday June 20th, 2017

Warm up- 1.) Running Warm up 2.) Joint Prep Warm up 3.) OHS Progressions -AS -Pass Through -Snatch Grip Push Press -Waiters OHS (Palms facing upwards with pvc laying on palms) -OHS *5-7 reps of each with a PVC or Empty BB WOD- Part 1. 20 Min Cap 6 Rounds 3 OHS 165/115 200m Run […]

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Category: WOD
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Monday June 19th, 2017

Warm up- 2 Rounds 100 SU’s :30 Front Rack Stretch/side 15 Hip Ext on GHD or 15 Supermans 15 Squats 15 Sit ups 15 Band Pull aparts Skill- 1.)Every 2 Min for 7 sets 1x Squat Clean + 1x Front Squat + 2 Split Jerks *All Sets should be challenging 2.) Pause Front Squats (3 […]

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Category: WOD
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Friday June 16th, 2017

Warm up- 1.) Joint Prep 2.) 2 Rounds 50m Run 10 AS (Round 2 use Emtpy BB) 3 Kip Swings + 1 Pull up + 3 Kip Swings then: Do 4-5 Warm up sets of Back Sqaut with 2-3 Pull ups in between reps WOD- With a Running Clock Complete: 0:00-12:00 3 Rep Max Back […]

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Category: WOD
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Thursday June 15th, 2017

Warm up- 1.) Couch Stretch :60 Foam Roll IT Band :60 2.) 2 Rounds 1 Minute Easy Row 10 Lateral Lunges 5 Inch Worms with Push up 10 Rollover V-sits WOD- 5 Rounds 1 Min Row Calories 1 Min Rest 1 Min Burpees 1 Min Rest *Score it total Calories + Reps *Each Min is […]

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