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Category: WOD
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Tuesday December 19th, 2017

Warm up- 1 Min Row/Bike/Ski 10 Bootstrappers + 10 AS 1 Min Row/Bike/Ski 10 Toy Soldiers + 10 DB Thrusters Light 1 Min Row/Bike/Ski 10 Inchworms + 5 Spidermans Skill- Every 2 Mins for 12 Mins (6 sets) Back Squat x 2 Reps Set 1 @ 75% Set 2 @ 80% Sets 3-4 @ 85% Sets […]

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Category: WOD
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Monday December 18th, 2017

Warm Up-  75 SU’s 30 KB Swings Light and Fast 75 SU’s 30 AS 75 DU’s (Work on them for a minute if you do not have them) 30 KB Swings Light and Fast *Spend a few minutes with an empty BB Skill- Every :90 for 7 Sets Clean + Jerk x 1 Rep Sets […]

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Category: WOD
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Friday December 15th, 2017

Warm up- 1) 2 Minutes foam roll any area of choice 2) 2 minutes Row, Bike , Jog, or Jump Rope 3) Joint Prep 4) 2 Rounds 5 Push-ups 5 Jump Squats Skill- 20 Mins to Find: 1RM Deadlift *After working up to 70%, Try to reach a 1RM attempt on set 4-5 WOD- Open […]

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Category: WOD
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Thursday December 14th, 2017

Warm up- Recovery Day 2 Min Row/Bike/Jump Rope/ski Joint Prep 2 Rounds 15 Banded Good Mornings or Barbell 15 Band Pull Aparts 5 Kip Swings + 2 Pull ups WOD- 5 Rounds Min 1.) 12/10 Cal Row Min 2.) 10 DB Power Cleans 50/35 Min 3.) 12/10 Cal Bike Min 4.) 15 Pull-ups Min 5.) […]

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