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Category: WOD
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Friday May 12th, 2017

Warm up- 1.) Banded Hamstring Stretch, :60 Per Side Banded Lat Stretch, :60 Per Side 2.) 2 Rounds 25 Jumping Jacks 25 Clap Jacks 15 Band Pull Aparts 12 BS with Empty BB :10 Ring Support Hold Skill- Pulling Strength Development Every 2 Mins for 5 Sets Supine Ring Row -3 Reps for Max weight […]

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Category: WOD
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Thursday May 11th, 2017

Warm up- 1.) 25 Cal Row/AB 2.) Joint Prep 3.) Bar Complex with Empty BB Skill- Every 1:30 x 5 1 PC + 2 FS WOD- (15 Min Cap) 5 Rounds 5 Hang Power Cleans 185/125 10 Bar Facing Burpees 15 Deadlifts 185/125 Post WOD- 1.) Toes to Bar skill and stamina 25 Straight Leg […]

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Category: WOD
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Wednesday May 10th, 2017

Warm up– 100m Jog 10 DB FS 10 DB Push Press 10 20″ box jumps 100m Jog 10 Kip swings 10 1 arm DB snatches(light) 100m Jog 10 Ring Rows 50ft Bear crawl Jog 100m WOD- For Time: Run 1 Mile 60 DB Thrusters 50/35 50 Box Jumps 24/20 40 T2B 30/30 DB snatches Alternating […]

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Category: WOD
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Tuesday May 9th, 2017

Warm up- 3 Rounds 10 Ring Rows 10 Push ups 10 Sit ups 10 Hip Ext. 10 Empty BB Back Squats :30 Samson Stretch Skill- Back Squat Every 4 Mins x 5 10-8-6-4-2 *Each set should be challenging Wod- 100 Burpees to a 6″ Target Post Wod- 3×6/leg DB single leg Deadlift 3×6/arm 1/2 Turkish […]

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