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Category: WOD
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Wednesday November 29th, 2017

Warm up- 2 Rounds 15 Cal Ski/row/bike 5 Broad Jumps 5 Spiderman Lunges 10 PVC  OHS 10 AS Skill- Every 2 Min for 10 Mins Back Squat x 4 Reps Sets 1-2 @ 75% Sets 3-5 @ 80% WOD- (7 Min Cap) 21-15-9 OHS 95/65 HSPU At the 10 Minute Mark begin… 21-15-9 Front Squat 95/65 […]

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Category: WOD
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Tuesday November 28th, 2017

Warm up- 1.) 2 Rounds of: :30 Pike Stretch 10/10 Single leg lifts 2.) 2 rounds 100 SU’s 50ft Walking Lunge 10 Roll over to v sits 10 AS Skill- 10 Min EMOM Min 1: 20 Alt. DB Snatch 50/35 Min 2: 15/12 Cal Row *Rest 5 Mins WOD- 5 Rounds for Time: 50 DU’s […]

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Category: WOD
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Monday November 27th, 2017

Warm up- Move Quickly through warm up 1.) 2 Min of easy rowing/running/jump rope/bike 2.) Joint Prep 3.) With an empty BB 5 Stiff Legged Deads 5 Hang Muscle Cleans 5 Hang Power Cleans 5 Front Squats 5 Push Press 5 Thrusters 5 Hang Power Clean to thruster Skill- Every :90 for 9 Minutes(6 sets) […]

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Category: WOD
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Wednesday November 22nd, 2017

Warm up- 1.) Joint Prep 2.) 2 Min Row/Jog/Bike or ski 3.) Prep for workout WOD- For Time: 5 Rounds 6 Thrusters 115/75 9 Jumping Squats 12 Air Squats 100m Sprint Rest 2 Minute between rounds *Sprint efforts each round/Score is total time *Sub 50 DU’s depending on weather Post WOD- 3 Rounds 20 V-Ups […]

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