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Category: WOD
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Friday December 22nd, 2017

Warm up- 1) Running Warm-up 2) Dynamic Mobility 10/side Lying Dynamic Hamstring Stretch 10 Rollover V-Sits 10 Lying Leg Crossovers 10 Lateral Lunges 10 Dynamic Calf Stretch/Side 3.) 20 Goblet Squats with a :2 pause at the bottom :30 Per Side Banded Front Rack Stretch Skill- Every 2 Mins For 12 Min: (6 Sets) Front […]

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Thursday December 21st, 2017

Warm up- 1.) Tabata SU’s or DU’s or Both 2.) 2 Rounds 15 Band Good Mornings 15 Band Pull Aparts 15 Tuck V-ups or Sit-ups 3.) Spend a few Minutes with an Empty BB WOD- In teams of 2: AMRAP 20 minutes 50 Double Unders per person (relay style) 50 Power Cleans, accumuluated (135/95) 50 Double […]

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Category: WOD
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Wednesday December 20th, 2017

Warm up- 1.) 2 Min Row/bike/ski/jump rope 2.) Shoulder Prep 3.) 10 AS + 10 PVC Pass Throughs + 10 PVC OHS 4.) Spend a few Minutes snatching an empty BB Skill- Every :90 for 15 Mins (10 Sets) Snatch x 2 Reps Sets 1-2 @ 70% Sets 3-4 @ 75% Sets 5-7 @ 80% […]

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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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