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Category: WOD
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Wednesday April 19th, 2017

Warm up- 1.) 2 Rounds 10 Slow PVC pass throughs :20 deadbug 10 Single Arm DB OH lunge steps :20 Clap Jack 10 Inch worms with a push up 2.) :60 Lat roll per side Skill- Split Jerk 1-1-1-1-1-1-1 *rest 2-3 mins between sets *Build to a max load WOD- For Time: 150 “A” KB […]

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Category: WOD
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Tuesday April 18th, 2017

Warm up- 2 Rounds 100m Run 25 Du’s 10 AS Then: 2 Rounds 25ft Spiderman 10 Boot Strappers 10 Rollover V-sit :30 Samson Stretch per leg WOD- Every 4 Mins for 5 Rounds 5 Back Squats 225/155 10 Box Jumps 30/24 200m Run *Fast Paced, Sprint efforts Post WOD- 3 RNFT 6 Front Rack lunges […]

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Category: WOD
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Monday April 17th, 2017

Warm up- 2 rounds 25 Foot Lateral Lunge 25 Foot Inchworm 25 Foot Spriderman 15 BB/Band Good Mornings 5 Kipp Swings Skill- Deadlift *Build to DL working weight for WOD in 5-7 Sets of 1-3 Reps per set. *Do 3 Pull ups/3 Push ups/6 AS after every 2 warm up sets WOD- “Cindy and Deadlifts” […]

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Category: WOD
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Friday April 14th, 2017

Warm up- 3 Rounds 300m Run 10 BB Hang Power Cleans 10 Goblet Squats Skill- Hang Power Clean Build to a heavy set of 2 WOD- In teams of 2: 5 Rounds 20 Hang Power Cleans 155/105 40 Wall Balls Post WOD- 3-5 Min bike :90 Couch Stretch Per Side   Tweet

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