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Category: WOD
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Wednesday October 31st, 2018

Warm up- 1:00 PVC Shoulder External Rotation 1:00 Wide Hip Opener 2 Sets 35 Jumping Jacks 15 Goblet Squats 10 Ring Rows 5 Inch Worms Skill- Front Squat 10 x 3 @ 70% WOD- Teams of 2: 5 Rounds Each for Time: 6 Power Cleans 185/125 12 Pull ups RX+ 2 Peg Board Climbs Post […]

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Category: WOD
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Tuesday October 30th, 2018

Warm up- 1:00 Wall Squat 1:00 Banded OH stretch R/L 2 Sets 20/15 Cals 14 Alt. Hang DB Snatch 12 DB Squats 10 Hollow Rocks 8 Burpees Skill- Snatch Every :90 for 5 Sets 3 Reps @ 80% *Done as singles, not touch and go WOD- 15 Min EMOM Min 1- 15/12 Cal Row Min […]

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Category: WOD
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Monday October 29th, 2018

Warm up- 2:00 Min Machine 1:00 Squat to Stand 1:00 Hamstring Roll R/L 2 Sets 50 Single Unders 10 Kip Swings 15 KB Swings 20 Sit ups Skill- Deadlift 4×1 @ 90% WOD- For Time: 50 Single Arm DB Hang Clean + Jerks 50/35 100 DU’s 40 Pull ups 100 DU’s 30/25 Cal AB 100 […]

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Category: WOD
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Friday October 26th, 2018

Warm up- 1:00 Min Prayer Stretch 1:00 R/L PVC External Rotation 2 Rounds 20/15 Cals 15 Goblet Squats 5/5 KB Strict Press :30 HS Hold Skill- 10 Min EMOM 3 Hang Squat Cleans *75% of 1RM Clean WOD- Teams of 2: 6 Rounds Each for Time: 4 Hang Power Cleans 185/125 8 HSPU’s 12/10 Cal […]

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