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Category: WOD
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Tuesday July 11th, 2017

Warm up- 1) 2 Rounds 1 minute Row, bike, or Jump Rope 10 Spidermans 30 second Butchers Block Stretch 10 AS 30 second Straight Arm Plank Hold Skill- E2MOM x 5 3x Thrusters *Build in weight WOD- 21-15-9 Thruster (95/65) Pull-up Overhead Squat (95/65) Hand Release Push-up Post WOD- 5 Min Row-bike-jog :60 Couch Stretch 200x […]

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Category: WOD
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Monday July 10th, 2017

Warm up- 1.) Run 400m 2) Dynamic Mobility 10/side Lying Dynamic Hamstring Stretch 10 Rollover V-Sits 10 Lying Leg Crossovers 10 Lateral Lunges 10 Empty BB BS Skill- Back Squat E2MOM for 5 Sets Back Squat @ 4111 x 4 reps (4 sec lowering, 1 sec pause at bottom, lift, then 1 sec pause at […]

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Friday July 7th, 2017

Warm up- 1.) 2 Rounds :30 Jumping Jacks :30 Mountain climbers(feet outside hands) 10 Roll-over V sits 7 Inch Worms with Push Ups WOD- 20 Min Cap “GI Jane” 100 Burpee Pull ups *Pull up bar 6″ above hand Post WOD Gainz-   2 Rounds 12 Strict T2B 12 Hollow Rocks 12 Hip Extensions to […]

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Category: WOD
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Thursday July 6th, 2017

Warm up- 1.) 3 min row/bike/jog 2.) 2 Rounds 10 Windmills(5 per arm) 10 Good Mornings(Use DB or KB from Windmills) 10 AS 5 BB strict press 5 Broad Jumps Skill- 10 mins Strict Press 3-3-3 WOD- 20 mins 50ft Single Arm KB OH carry, right (53/35) 50ft Single Arm KB OH carry, left 50 […]

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