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Category: WOD
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Friday August 18th, 2017

Warm up- 1) 2 Rounds 100 Jump Rope Single Unders 20 sec Hanging Partner Shoulder Stretch 20 Band Pull Aparts 20 Light KB Swings (nose level) Skill- In 15 Mins 1 Rep Max Power Snatch WOD- “Isabel” 30 Power Snatches (135/95) *RX+ 155/105 Post WOD- 1.) Max Rep Strict Ring Dips Rest 5 Mins 2.) […]

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Thursday August 17th, 2017

Warm up- 1) 2 Rounds 10 Cal Row or Bike 10 Ring Rows 10 Push-ups 10 V-ups 10 Band good mornings 10 PVC Overhead Squats 10 Second Handstand Hold Facing Wall Skill- Every 3 Minutes for 5 Sets Push Press + 2 Legless Rope Climbs Rep Scheme for the Push Press is: -Set 1 x 5 […]

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Category: WOD
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Wednesday August 16th, 2017

Warm up- 1) Running Warm-up 2) 1 Round 45 second Band Front Rack Stretch/Side 50 Foot Inchworm + Push-up 50 Foot Spiderman 50 Foot Lateral Lunge 15 Front Squats with and empty bar WOD- Every 7 minutes for 4 sets Run 800 meters with remaining time in the 7 minutes Max Rep Front Squat (225/155) […]

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Category: WOD
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Tuesday August 15th, 2017

Warm Up- 1.) 400m Run/Row 2.) Shoulder Prep 3.) 10 Air Squats 20 Band Pull aparts 15 Ring Rows 15 Box or Bench Dips 10 Kip Swings on Bar (go from small to big) 10 Lunges Skill- In 15 Mins 2 Rep Max Back Squat WOD- “Cindy” AMRAP 20 minutes 5 Pull-ups 10 Push-ups 15 Air Squats […]

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