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Category: WOD
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Wednesday November 1st, 2017

Warm up- 1.) 3 Min row, bike, jog or jump rope 2.) 2 Rounds 10 Front Rack In and Outs 10 Front Squats 10 Push Press 5 Good Mornings WOD- In teams of 2: 11 Min AMRAP: 2000m Row Max Thrusters 95/65 -Rest 3 Mins- 9 Min AMRAP: 1000m Row Max Thrusters 115/80 -Rest 3 […]

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Category: WOD
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Tuesday October 31st, 2017

Warm up- 2 Rounds 75 SU’s :30 Shoulder on Box Stretch 50ft Bear Crawl + 3 Push Ups 10 Kip Swings 10 Long Lunges Then: 10 PVC Pass Throughs 10 OHS 7 Snatch Grip Push Press 7 Snatch Balance Skill- 20 Mins Snatch to a heavy single *Or take the 20 mins to work on […]

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Category: WOD
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Monday October 30th, 2017

Warm up- 1.) :60 Couch Stretch/Per Leg 2.) 2 Rounds 30 Mountain Climbers 10 Pass Throughs 30 Jumping Jacks 10 AS 1st round, BB 2nd Round Skill- In 20 Mins… 1RM Back Squat WOD- 15 Min Cap 3 Rounds 12 Clean and Jerks 155/105 400m run *RX+ 165/115 Post WOD- Muscle Up Skillz 4 Sets […]

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Category: WOD
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Friday October 27th, 2017

Chest Pump Recovery Day!! Warm up- -DROM- -Joint Prep- Skill- 5 Sets of 10 DB Bench Superset with: 5 Sets of 20 Russian KB Swings WOD- EMOM for 24 Mins: Min 1: 12/9 Cal Row Min 2: 12 Burpees Min 3: 12/9 Cal AB Min 4: 12/9 SkiErg Post WOD- 1.) 3 Sets of :10 […]

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