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Category: WOD
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Monday January 8th, 2017

Warm up- Move Quickly 3 Rounds 10  Cal Row/Bike/Ski 10 PVC OHS 10 Sit ups *Spend a couple mins with an empty BB Skill- 20 Mins to Establish… 1RM Snatch WOD- Every 2 minutes for 8 sets: 10 Thrusters (95lbs/65lbs) 10 Bar Facing Burpees *Score is your slowest round Post WOD- Spend some time working […]

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Category: WOD
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Friday January 5th, 2018

Warm up- 3 Rounds 10/8 Cal Bike or Row or Ski 10 Goblet Squats 10 Sit ups :30 Couch Stretch Skill- Every 2 Min for 16 Mins (8 sets) Front Squat x 2 Reps Set 1 @ 75% Set 2 @ 80% Set 3-5 @ 85% Set 6-7 @ 90% Set 8 @ 95% WOD- […]

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Category: WOD
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Thursday January 4th, 2018

Warm up- 1) Static Stretch 60 seconds Hands on Box Shoulder Stretch 60 seconds/side Banded Hamstring Stretch 2) 2 Rounds 50 Jumping Jacks 15 Band Good Mornings 15 Band Pull Aparts 3.) 2 sets (set 1 with an empty barbell, set 2 is with slightly heavier load) 3 Hang Muscle Snatch + 3 Hang Power Snatch […]

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Category: WOD
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Wednesday January 3rd, 2018

Warm up- 3 Minute Row/bike/ski 2 Rounds 10 KB Swings 10 KB Goblet Jump Squats 10 KB Cossack Squats 5 Clapping Push Ups *Spend Some time with an empty BB Coach Led Skill- In 20 Minutes… Find 1RM Clean + Jerk WOD- 5 Rounds 15/12 Cals of your choice 20 Burpees Post WOD- 21-15-9 GHD […]

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