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Category: WOD
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Wednesday July 5th, 2017

Warm up- 1.) Dynamic Mobility :60 IT Band Foam Roll :60 Lat Foam Roll 10 Roll over V- sits 10 Lying Leg X-over 10 Lying Dynamic Hamstring :15 Samson Stretch 10 Scorpions :10 Dynamic Calf Stretch 10 Russian Baby Makers 2.) Row Intervals 6 Rounds :20 Sprints *Increase Speed each Round WOD- In Teams of […]

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Category: WOD
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Monday July 3rd, 2017

Warm up- 1.) 2 Rounds 1 Min Row or Bike 18 Band Pull Aparts 15 Push Ups 12 Single Leg Deadlifts (6 Per leg) 9 Back Squats with Empty BB 15 Second Samson Stretch/side Skill- Back Squat Every 2:30 for 5 sets Set 1: 8 Reps @ 60-65% Set 2: 4 Reps @ 75-80% Set […]

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Category: WOD
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Friday June 30th, 2017

Warm up-  2 min of single unders/double unders Shoulder Prep 1 Round 20 banded pull aparts 15 Ring Rows 15 Box Dips 10 Kip Swings Skill- Bench Press 5-5-5-3-3-3 1st set: around 65% of 1RM Last set: around 85% of 1RM WOD- For Time: 40 Double Unders 18 Pull-ups 40 Double Unders 15 Pull-ups 40 […]

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Category: WOD
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Thursday June 29th, 2017

Warm up- 1.) 2 Rounds 100m Run 10 Walking Lunges 10 Push UPs 10 Ring Rows 10 Empty BB FS 2.) :20 Partner Hanging Shoulder Stretch :30 Second Plank :20 Wall Facing Hold WOD- For Time: 20 Front Squats 185/125 40 HSPU 60 Burpees 800m Run 100ft DB Walking Lunge Post WOD- 5 Min easy […]

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