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Category: WOD
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Tuesday June 13th, 2017

Warm up- 1.) Shoulder Prep 2.) 20 Band Pull Aparts 10 Kip Swings 15 Ring Rows 15 Box or Bench Dips 10 Empty BB Strict Presses Skill- Strict Press 10-10-10-10-10 *After each set Perform 8 DB rows with a 3 sec Lowering *If you hit a max by your 3rd set, feel free to drop […]

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Category: WOD
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Monday June 12th, 2017

Warm up- Tabata SU’s or DU’s Then: 2 Rounds 3/3 Turkish Get ups 6 Medball Goblet Squats 10 Light Single Arm OH Walking Lunge :30 Hands on Box Shoulder Stretch Skill- Prep For WOD 3 Rounds 4 OH Lunge Steps (Increase load each round) 10 DU’s 4 Wall Balls 1 Rope Climb WOD- (20 Min […]

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Category: WOD
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Friday June 9th, 2017

Warm up- 1.) EMOM x 9 Mins Min 1: Row, bike, or jog Min 2: 12 Band Pull Aparts + 8 Push Push ups Min 3: 12 V-ups + 8 AS Then: 10 PVC Pass Throughs + 10 PVC OHS Skill- OHS In 10 Mins build to heaviest 2 rep OHS WOD- 30-20-10 Burpee Overhead […]

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Category: WOD
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Thursday June 8th, 2017

Warm up- 1.) 3 Rounds :20 Jumping Jacks rest :10 :20 Mountain Climbers rest :10 2.) Dynamic Mobility WOD- 21 Minute EMOTM Min 1: 50m Farmers Carry 53/35 Min 2: 15/12 Cal Row Min 3: 5 Deadlifts 315/205 *Scale the Deadlifts up or down, deadlifts should be heavy but done unbroken *Choose a weight for […]

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